Gym WODs

Saturday Jul 13, 2024

(8-10 minutes)

3 Power Snatch
5 DB Curls
8 Deadbugs
8 Superman Extensions
20 High Knees


20 min. EMOM:

5 Power Snatch
10 DB Curls
12 Deadbugs
50m Run, 50m Walk
For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 Wall Walks, total

(25 min. cap)

Friday Jul 12, 2024

(15-18 min)

1:30 Wall Stretch, each side
1:00 Double Thread the Needle, each side
*1:30 Slant Board*

Then, cycle:
3-5 Dips
3-5 Bent over Rows
3/3 Cossacks Squats
30 Single Unders
:30 Updog
20 min. AMRAP:

8 Dips
8 Bent Over Rows
12 Cossack Squats
20 Hanging Knee Raises
150 Single Unders

Thursday Jul 11, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, cycle:
10 Ring Rows
10 Push Ups
10 Lunges, each leg
1:00 OH Barbell Hold
10 Deadbugs

Wednesday Jul 10, 2024

(15 minutes)

1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers

Then, cycle:
3-5 HSPU
3/3 Oblique Crunches
5/5 ATW
8 KB Swings
8 Skater Jumps
8 Sit Ups
:30 Updog
Every 5:00 x 5 rounds:

8 Strict HSPU
8/8 Oblique Crunches
10/10 ATW’s
15 KB Swings
20 Skater Jumps
25 Sit Ups

Tuesday Jul 09, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
Foam Roll Lats and Upper Back

Then, cycle:
3-5 DB Bench
8 Scap Chin Ups
3 Chin Ups
3/3 Lunges
20 Bicycle Crunches
100m Rowling
20 min. AMRAP:

8 DB Bench
8 Chin Ups
8/8 Step Back Lunges
80 Bicycle Crunches, total
400m Row

Monday Jul 08, 2024

8-10 minutes:

1:30 Wall Stretch, each leg
Build to opener

Every 4:30 x 4 rounds:

Back Squats x 8-6-4-2

After each set:
2 Power Cleans
3-5 Wall Balls
5 V-Ups
10 Double Unders
10 Deadbugs
4 rounds for time:

5 Power Cleans
15 Wall Balls
15 V-Ups
40 Double Unders

(12 min. cap)

Saturday Jul 06, 2024

(12-15 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
15 Scap Pull Ups
15 Kip Swings

Then,
5 TTB
5 Box Jumps
5 Goblet Squats
5 HR Push Ups
5 Cal Row
50 Lateral Hops
4 rounds for time w/ a partner:

300m Run, together
24 TTB
24 Box Jumps
24 Goblet Squats
24 Hand Release Push Ups
24 Cal Row or Bike
24 Air Squats

Friday Jul 05, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
5 KB Squats
5/5 Around the World’s
3/3 KB Press
1/1 TGU
10 V-Ups
100m Rowling
18 min. AMRAP:

10 KB Squats
10/10 Around the World’s
5/5 KB Press
2/2 TGU
15 V-Ups
350m Row

Wednesday Jul 03, 2024

(18 minutes)
2:00 Frog Stretch
8 Kneeling Thoracic + Archers
10 Russian Baby Makers
8 Lying Dislocates + 8 BTN Presses x 2 sets

Then, cycle:
3-5 Deadlifts
3-5 Chin Ups
3-5 HSPU
10 Deadbugs
15 DU & 15 SU
Every 5:00 x 5 rounds:

5 Deadlifts (Up 10#)
8 HSPU
8 Strict Chin Ups
35 Double Unders
100 SIngle Unders

(Post-wod)

3 rounds:
8-10 DB Curls
Back Extension x 10 + :20 Hold

Repeat from 5/15

Tuesday Jul 02, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations
10 Face Down Dislocates + BTN Presses

Then, cycle:
5 Bench Press
5 Glute Bridges
8 Sit Ups
100m Rowling
15 Band Pull Aparts
:30 Updog
5 rounds for time:

10 Bench Press
15 DB Glute Bridges
20 Sit Ups
400m Row

(20 min. cap)