Gym WODs

Tuesday Oct 24, 2023

(15 min)

1 round:
1:30 Wall Stretch, each leg
15 Scap Pull Ups
10 Kip Swings
30 SL Hops into :30 SL Balance, each leg

Then, cycle:
3 DB Snatches, each arm
5 Pull Ups
20 Bicycle Crunches
100m Run
:30 Updog
20 min. AMRAP:

10 DB Snatches, total
15 Pull Ups
60 Bicycle Crunches, total
400m Run

Monday Oct 23, 2023

-5 minutes to build weight-

Every 4:00 x 4 rounds:
OH Squats

8-8-8-8

Between rounds, alternate:
10 Dislocates
10 Pull Aparts
5-10 Push Ups
5-10 V-Ups

Or

10 Wrist Waves/Pets
5 Ball Squats
5 Ball Slams
12 min. AMRAP:

5-10-15-20-25… reps of:
Med-ball Squats
Med-ball Slams
Push Ups
V-Ups

-50 Lateral Hops after each round-

Saturday Oct 21, 2023

(8-10 minutes)

3 Power Snatch
5 Pull Overs
30 Lateral Hops
5 Down to Updog transitions
:30 Updog


20 min. EMOM:

3 Power Snatch
8 Pull Overs
:30-:45 Plank
50m Run + 50m Walk
For time with a partner:

800m Run, together
70 Double Unders
60 Ball Slams
50 DB Push Press
40 Lateral Ball Tosses
30 Sit Ups, each
20 DB Snatch, each
10 Wall Walks

Friday Oct 20, 2023

(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
2/2 Pistols
8 V-Ups
15 Double Unders
50m Farmer Carry
Every 5:00 x 5 rounds:

3-4 MU or 7-10 Pull Ups & Dips
10 Pistols, total
12 V-Ups
35 Double Unders
100m Farmer Carry

Thursday Oct 19, 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 Kneeling Thoracic + Rotations, each way
100m KB Racked Carry

Wednesday Oct 18, 2023

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)

Tuesday Oct 17, 2023

(18-20 minutes)

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

Then, cycle:
5 Bench Press
3-5 Chin Ups
20ft. Seal Walk
100m Rowling
20 min. AMRAP:

8 Bench Press
8 Strict Chin Ups
40ft. Seal Walk
300m Row

-2 rounds, then rest 1:00-

Monday Oct 16, 2023

-5 minutes to build weight-

Every 4:00 x 4 rounds:
OH Squats

8-8-8-8

Between rounds, alternate:
10 Scorpion Kicks
10 Band Pull Aparts
3 Burpee Box Jump Overs

Or

10 Wrist Waves/Pets
3 DB Front Squats
8 Ring Rows
4 rounds for time:

10 Burpee Box Jump Overs
10 DB Front Squats
10 Ring Rows

-12 min. cap-

Saturday Oct 14, 2023

(8-10 min.)
8 Kneeling Thoracic & Archers
20 Scap Pull Ups
:45 Prayer Stretch

Then,
5 Arnold Press
3/3 DB Snatch
20 Bicycle Crunches

20 min. EMOM:

8-10 DB Arnold Press
10 DB Snatch, total
14 Deadbugs
50m Run, 50m Walk
20 min. Partner AMRAP:

600m Row
60 KB Swings
60 Double Unders
60 Bicycle Crunches, each
6 Wall Walks

Friday Oct 13, 2023

(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
10 Wrist Waves/Pets
6 Lunges
10 Sit Ups
100m Run
Every 5:00 x 5 rounds:

4 MU or 7-10 Pull Ups & Dips
12 Lunges
20 Sit Ups
200m Run