Gym WODs

Thursday Dec 21, 2023

50:00

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

Then, cycle:
1:00 OH Barbell Hold
500m Row
10 Down to Updog Transitions
100m Suitcase Carry

Wednesday Dec 20, 2023

(25 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scorpion Kicks
10 Box Step Ups

Find weight, then 4 rounds:

8 DB Bench Press
8/8 DB Rows
12 DB Step Ups
3 Burpees
3/3 Cossacks Squats
7 min. AMRAP:

8 Burpees
10 Cossacks Squats
12 Ring Rows
40 Lateral Hops

Tuesday Dec 19, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each side
8 Kneeling Thoracic & Archers
15 Scap Chin Ups

Then, cycle:
1/1 TGU
10 KB Swings
3-5 Chin Ups
40 Bicycle Crunches
100m Run
:30/:30 SL Balance
For time:

10-20-30-40-50
KB Swings

Before each set:
8 Strict Chin Ups
200m Run
3/3 TGU

(25 min. cap)

Monday Dec 18, 2023

(15-18 minutes)

1:30 Wall Stretch, each side

Then, cycle:
3-5 Back Squats
3 Squat Jumps
5 V-ups
10 Superman Extensions
10 Scorpion Kicks
10 Push Ups
100m Rowling
Every 5:00 x 5 rounds:

5 Back Squats
10 Squat Jumps
15 V-ups
20 Push Ups
300m Row

Saturday Dec 16, 2023

(8-10 minutes)

2-3 Power Snatch
2-3 OH Squats
2-3 Snatch Balance
8 Skater Jumps
8 Deadbugs
8 V-Ups
8 Supermans
:30 Child’s Pose

20 min. EMOM:

3 Hang Power Snatch
3 Snatch Balance
10 V-Ups/10 Superman Extensions
20 Skater Jumps
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

Friday Dec 15, 2023

(25 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
15 Scap Pull Ups
10 Kip Swings
10 Scorpion Kicks
10 Box Step Ups

Find weight, then 4 rounds:

8 DB Bench Press
8/8 DB Rows
8/8 OH DB Lunges
3-5 Pull Ups
6 min. AMRAP:

10 Pull Ups
10 Burpees
10 Box Step Ups

Thursday Dec 14, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
2:00 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*2:00 Slant Board*
*3x10 Back Extensions*

Then, cycle:
10 Ring Rows
15 Push Ups
15 Air Squats
15 Hollow Rocks
100m Suitcase Carry

Wednesday Dec 13, 2023

(15-18 minutes)

1 round:
1:30 Wall Stretch, each leg
1:30 Frog Stretch
10/10 SL Deadlifts
10 Wall Slides + Rotations

Then, cycle:
15 Band Pull Aparts
3 Strict Press, Push Press & Push Jerks
5 Deadlifts
100m Run
100m Row
For time:

8 Strict Press
10 Deadlifts
200m Run
Row 400m

16 Push Press
10 Deadlifts
200m Run
Row 400m

24 Push Jerks
10 Deadlifts
200m Run
400m Row

(18 min. cap)

Tuesday Dec 12, 2023

(20 minutes)
1 round:
1:30 Wall Stretch, each side
10 L-sit to table top
8 Kneeling Thoracic & Archers

Then, cycle:
2/2 TGU
10 KB Swings
20 V-Ups
50 Single Unders
:30/:30 SL Balance
3 rounds for time:

12 TGU, total
50 KB Swings
150 Single Unders

Monday Dec 11, 2023

Over 18 minutes:

Front Squats

5-3-2-1-1

Between sets:
:20/:20 Lat Stretch
5 Wall Balls
8 Scap Pull Ups
3-5 Pull Ups
25-20-15 reps for time:

Wall Balls
Pull Ups
Sit Ups

(10 min. cap)

Post-WOD:
1:30 Wall Stretch, each leg