Gym WODs

Tuesday Jan 23, 2024

(18-20 minutes)

1 round:
8 Kneeling Thoracic + Archers
20 Band Pull Aparts
10 Band Dislocates
10/10 Front Rack Reaches
8 DL, 8 HPC, 8 PP

Then, cycle:
3-2-1 of Workout moves - find a heavy set
10 Deadbugs
8 Sit Ups
100m Run
4 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Push Press
20 Sit Ups
400m Run

Monday Jan 22, 2024

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
8 Kneeling Thoracic + Archers
30 SL Hops into :30 SL Balance

Then, cycle:
80ft Farmer Carry
7 KB Squats
7 KB Swings
7 Wall Balls
20 Jumping Jacks
20 min. AMRAP:

100m Farmer Carry
15 KB Squats
15 KB Swings
15 Wall Balls
50 Jumping Jacks

Saturday Jan 20, 2024

(8-10 minutes)

8 kneeling Thoracic + Archers, each way

Then,
5 DB Arnold Press
5 DB Curls
20 Bicycle Crunches
30/30 SL Hops


20 min. EMOM:

8 DB Arnold Press
8 DB Curls
40 Bicycle Crunches
50m Run, 50m Walk
(8-10 minutes)

100m Rowling
5-10 each of:
Sit Ups
DB Snatch
Pull Ups
HSPU (3-5)

4 rounds for time with a partner:

500m Row - one rower
40 Sit Ups
30 DB Snatch
20 Pull Ups
10 HSPU

Friday Jan 19, 2024

(15 minutes)
1:30 Wall Stretch, each side
10 Wrist Waves/Pets
20 Plank Shoulder Touches
8 L-sit to Tabletop

Then, cycle:
5 Dips
5/5 Plank Hip Touches
8 KB Swings
20ft. Seal Walk
20 Lateral Hops
5 rounds for time:

10 Dips
10/10 Side Plank Hip Touches
20 KB Swings
40ft. Seal Walk
80 Lateral Hops

-16 min. Cap-

Thursday Jan 18, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
10 Kneeling Thoracic Rotations + Archers
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
10 Wall Slides + Shoulder Rotations
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
10 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
*2:00 Slant Board*

200m Farmer Carry after

Wednesday Jan 17, 2024

1 round:
1:30 Frog Stretch
10 Wall Slides + Rotations
8 Shrugs
8 Power Cleans
8 Front Squats
8 Push Press
8 Push Jerks

Then, cyle:
10/10 Band Ext. Rotations
2 Shrugs
2 Power Cleans
2 Front Squats
2 Push Jerks
100m Run or 125m Row
10 V-Ups & 10 Sit Ups
Every 4:00 x 5 rounds:

3 Power Cleans
3 Front Squats
3 Push Jerks
400m Run or 500m Row


Post-wod = 3 rounds:

15 V-Ups
20 Sit Ups

-Rest 1:00-

Tuesday Jan 16, 2024

(25-30 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Kip Swings
10 Scorpion Kicks + :30 hold

Find weight, then 4 rounds:

5 Barbell Bench Press
5/5 DB Bent Over Rows
12 Cossacks Squats, :03 lower
10 Back Extensions
15 Band Pull Aparts
6 min. AMRAP:

10 Pull Ups
15 Push Ups
30 Double Unders

Monday Jan 15, 2024

(15 minutes)

1:30 Wall Stretch, each leg

Then, cycle:
6 reps each of
DB goblet squats
DB hang snatches
DB goblet alt lunges
DB push press
30/30 SL Hops
:30 Updog
10-12-14-16-18-20 reps for time:

DB goblet squats
DB alt hang snatches, total
DB goblet alt lunges, total
DB push press, total

100m run after each round

-22 min. cap-

Saturday Jan 13, 2024

(8-10 minutes)

8 kneeling Thoracic + Archers, each way

Then,
6 Alternating DB Snatches
3/3 DB Rows
5 V-Ups & 5 Superman Ext.
30/30 SL Hops


20 min. EMOM:

12 Alternating DB Snatches
8/8 DB Rows
10 V-Ups & 10 Superman Ext.
50m Run, 50m Walk
For time with a partner:

90 Push Ups
800m Run, together
70 High Knees
60 Wall Balls
50 Ball Slams
40 Ring Rows
30 V-Ups, each
20 KB Swings, each
10 Wall Walks

Friday Jan 12, 2024

(15-18 min)
1 round:
8 Kneeling Thoracic Rotations + Archers
15 Scap Pull Ups
10 Kip Swings
10 L-Sit to Tabletop

Then, cycle:
1-2 MU or 3-4 Pull Ups & Dips
8 Walking Lunges
20 Plank Shoulder Touches
150m Row
Every 5:00 x 5 rounds:

3-4 MU or 7-10 Pull Ups & Dips
40 ft. Walking Lunges
:40 Plank
300m Row