Gym WODs

Thursday Jan 11, 2024

50:00

Foundation Training Video
2:00 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
8 Jefferson Curls
10 Hip Extensions
300m Row

Wednesday Jan 10, 2024

15-18 minutes:

1 round:
8 Kneeling Thoracic + Archers
10 Wall Slides + Rotations
20 Scorpion Kicks

Then, cycle:
3 Strict Pull Ups
3 DB Bench Press
5/5 Side Plank Hip Touches
15 Double Unders
5 Down to Updog Transitions
Every 2:30 x 10 rounds:

5 Strict Pull Ups
5 DB Bench Press
8/8 Side Plank Hip Touches
30 Double Unders

Tuesday Jan 09, 2024

Every 3:30 x 5 rounds:

Split Jerks

3-3-3-3-3

Between sets, alternate:
3 DL
2 Hang Power Cleans
2 Front Squats
1 Push Press

or

8 Sit Ups
100m Run
3 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Front Squats
2 Push Press

20 Sit Ups
200m Run

(12 min. cap)

Monday Jan 08, 2024

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers
10 Scorpion Kicks
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
2-4-6 of Squat Variations
5 TTB
10 Push Ups
100m Rowling
:30 Updog
For time:

8 OH Squats
10 TTB
20 Push Ups
350m Row

16 Front Squats
10 TTB
20 Push Ups
350m Row

24 Back Squats
10 TTB
20 Push Ups
350m Row

Saturday Jan 06, 2024

(8-10 minutes)

8 kneeling Thoracic + Archers, each way

Then,
6 Alternating DB Snatches
3-5 Pull Overs
10 Med-ball Russian Twists
10 Skater Jumps


20 min. EMOM:

10 Alternating DB Snatches
8 Pull Overs
20 Med-ball Russian Twists
20 Skater Jumps
For time:

Buy-in: Ash Mill Loop

3 shared rounds:
40 Wall Balls
40 Ball Slams
40 Lunges, step back

Buy-out: 1000m Row

Friday Jan 05, 2024

(18 minutes)

1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
20 Scap Pull Ups
:30/:30 PVC Shoulder Stretch
8 Hang Power Cleans
8 Front Squats
8 Push Press
8 Jerks

Then cycle:
100m Run
2/2 L-sit Lifts
20 Plank Shoulder Touches
2-3 Hang Power Clean & Jerks
18 min. AMRAP:

4 Hang Power Clean & Jerks
10 L-sit Lifts, total
:30 Plank
400m Run

-Find a weight that allows unbroken barbell reps-

Thursday Jan 04, 2024

50:00

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

Then, cycle:
20ft. Forward/20ft. Backward Bear Crawl
50m Forward/50m Backward Run
15 Ring Rows
10 HS Kick Ups

Wednesday Jan 03, 2024

(25-30 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scorpion Kicks + :30 hold
10 Cossacks Squats, :03 lower

Find weight, then 4 rounds:

8 DB Bench Press
8/8 Bent Over Rows
12 Weighted Cossacks Squats
10 Back Extensions
15 Band Pull Aparts
7 min. AMRAP:

Buy-in: 500m Row

5-10-15-20…

Burpees
Pull Ups

Tuesday Jan 02, 2024

(18 minutes)
1 round:
10/10 SL Deadlifts
15 Back Extensions
10 Wrist Waves/Pets

Then, cycle:
5 Deadlifts
8 Sit Ups
8 KB Swings
1/1 TGU
50 Single Unders
:30 Updog
5 rounds for time:

8 Deadlifts
20 Sit Ups
20 KB Swings
2/2 TGU
150 Single Unders

-20 min. cap-

Monday Jan 01, 2024

(15-18 minutes)

1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
5 Teacups, each direction
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
3 Squat Jumps
3-5 DB Push Press, each arm
20ft. Seal Walk
100m Run
5+ rounds over 25 minutes:

5 Back Squats
10 Squat Jumps
8 DB Push Press, each arm
40 ft. Seal Walk
200m Run