Gym WODs

Friday Oct 04, 2024

(15-18 minutes)

1:00 Wall Stretch, each side
20 Scorpion Kicks
20 Face Down Swimmers

Then, cycle:
3-5 Bench
5/5 DB Bent Over Rows
5 Dips
8 Scap Pull Ups
8 Hanging Knee Raises
100m Run or 125m Row
Every 5:00 x 5 rounds:

5 Barbell Bench
8/8 DB Bent Over Rows
8 Dips
20 Hanging Knee Raises
200m Run or 250m Row

Thursday Oct 03, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
8/8 World’s Greatest Stretch
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, go for a jog or hit a weighted carry

Tuesday Oct 01, 2024

(18-20 minutes)

1:30 Wall Stretch, each side
10 Wall SLides + Rotations
10 Wrist Waves/Pets

Then, cycle:
2 Snatch Shrugs
2 Power Snatches
10 Scap Pull Ups
5 Pull Ups
8/8 Lunge Circles
5/5 Mountain Climbers
:30 Saddle Wrist Stretch
21 min. EMOM:

3 Power Snatch
10-15 Pull Ups
30 Mountain Climbers

Monday Sep 30, 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 (135/95#)
15 Wall Balls
15 V-Ups
40 Double Unders

(12 min. cap)

Repeat from 7/8

Saturday Sep 28, 2024

(10 minutes)

1:00 Wall Stretch, each side

Then, cycle:
3-5 Squat Cleans
3-5 Strict Pull Ups
8 Sit Ups
8 High Knees + 20 Lateral Hops


20 min. EMOM:

5 Squat Cleans
8-10 Strict Pull Ups
20 Sit Ups
20 High Knees + 60 Lateral Hops
(8 minutes)

100m Rowling
5-10 each of:
V-Ups
DB Snatch
Ring Rows
HSPU (3-5)

4 rounds for time with a partner:

500m Row - one rower
40 V-Ups
30 DB Snatch
20 Ring Rows
10 HSPU

Friday Sep 27, 2024

(18 minutes)

1:30 Wall Stretch, each side
10 L-sit to Tabletop
10 Wrist Waves/Pets

Then, cycle:
5 Dips
5/5 Oblique Crunches
5/5 Around The Worlds
8 KB Swings
10 Deadbugs
125m Row or 100m Run
5 rounds for time:

8 Dips
10/10 Oblique Crunches
10/10 Around The Worlds
15 KB Swings
250m Row or 200m Run

Thursday Sep 26, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
8/8 World’s Greatest Stretch
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, go for a jog or hit a weighted carry

Wednesday Sep 25, 2024

(18-20 minutes)

1:30 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then, cycle:
3-5 Deadlifts
5 DB Bench Press
10 Skater Jumps
20 Bicycle Crunches
20 Plank Shoulder Touches
:30 Prayer Stretch
18 min. AMRAP:

5 Deadlifts
8 DB Bench Press
20 Skater Jumps
40 Bicycle Crunches, total
:40 Plank

Tuesday Sep 24, 2024

(18 minutes)

1:30 Wall Stretch, each
Lacrosse Ball Trap Release

Then, cycle:
2-3 Power Snatch
8 Scap Chin Ups
3 Strict Chin Ups
10 Deadbugs
15 Double Unders
Every 2:30 x 8 rounds:

3 Power Snatch
5 Strict Chin Ups
30 Double Unders

Post-wod:
75 Sit Ups