Gym WODs

Monday Apr 22, 2024

10 minutes:
1:30 Wall Stretch, each leg
Build to weight on FS

Every 4:00 x 3 rounds:

Front Squat x 8
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
12 Push Ups
8 KB Swings
:30 Updog
21-15-9 reps for time:

Pull Ups
KB Swings
Push Ups
Squat Jumps

(10 min. cap)

(Post-WOD)
105 Sit Ups

Saturday Apr 20, 2024

(10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
2 DB Hang Power Cleans
10 Deadbugs
8 Glute Bridges
8 V-Ups & Sit Ups
30/30 SL Hops

20 min. EMOM:

8 DB Hang Power Cleans
20 V-Ups + 10 Sit Ups
20 Glute Bridges
50m Run/50m Walk
For time with a partner:

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

Friday Apr 19, 2024

(15-18 minutes)
Foam Roll: Lats, Upper Back, Biceps
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Scorpion Kicks + :30 hold

Then, cycle:
3-5 Bench Press
3-5 Pull Ups
3/3 Cossacks Squats
10 Deadbugs
5/5 Hip Touches
150m Row
5 rounds for time:

5 Barbell Bench
8 Strict Pull Ups
10 Cossacks Squats
10/10 Side Plank Hip Touches
350m Row

(20 min. cap)

Repeat from 1/31/24

Thursday Apr 18, 2024

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
3:00 Frog Stretch
2:00 Prayer Child’s Pose
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 Apr 17, 2024

(18-20 minutes)
8 Kneeling Thoracic + Archers
1:00 Wall Stretch, each leg
10/10 SL Deadlifts
8 Lying Dislocates + 8 BTN Presses

Then, cycle:
3-5 Deadlifts
3-5 DB Push Press, each
12ft. HS Walk
5 Back Extensions
8 Lying Dislocates + 8 BTN Presses
Every 5:00 x 5 rounds:

5 Deadlifts @ 75-80% of 1RM
40 ft. HS Walk
8/8 DB Push Press
8 Back Extensions
:30 Hang

Tuesday Apr 16, 2024

(15-18 minutes)
1 round pvc together, then 1 round on a bar:
5 Snatch DL
5 Snatch Shrugs
5 Power Snatch
5 OH Squats
5 Snatch Balance
5 Squat Snatches

Then, cycle:
2 Power Snatch
2 Snatch Balance or OH Squats
2 Squat Snatches
10 Band Pull Aparts
10 Band Dislocates
Every 1:30 x 5 rounds:
3 Power Snatch
2 OH Squats
30 Lateral Hops

Every 1:30 x 5 rounds:
3 Squat Snatches
30 Lateral Hops

(Post-Wod)
3 rounds:

30 DB Windshield Wipers
50 Bicycle Crunches
3 x 4 pt Toe Touches

Monday Apr 15, 2024

10 minutes:
1:30 Wall Stretch, each leg
Build to weight on FS

Every 4:00 x 3 rounds:

Front Squat x 8
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
8 Push Ups
:30 Updog
12 min. AMRAP:

8 Pull Ups
12 Push Ups
16 Air Squats

Post-Wod:
100 Sit Ups

Saturday Apr 13, 2024

(10 minutes)

10 Wall Slides + Rotations
10/10 SL Deadlifts

Then,
2 Hang Power Cleans + 1 Push Press
10 Deadbugs
8 KB Swings
8 V-Ups & Sit Ups
30/30 SL Hops

20 min. EMOM:

3 Hang Power Cleans + 2 Push Press
15 V-Ups + 10 Sit Ups
15-20 KB Swings
50 Lateral Hops
20 min. AMRAP:

500m Row
50 Double Unders
30 Wall Balls
40 ft. Seal Walk
:45 Plank, together

Friday Apr 12, 2024

(20 minutes)

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

Then,
Find a heavy 3 rep Bench Press
1 BMU or 3 Pull ups & Dips
2/2 Pistols
3/3 DB Snatches
100m Row, fast
18 min. AMRAP:

3 BMU
8 Pistols, alternating
12 DB Snatch
250m Row

Thursday Apr 11, 2024

50:00

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