Gym WODs

Thursday Oct 12, 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 11, 2023

Every 4:00 x 5 rounds:

Deadlifts x 3-3-3-2-2

Then alternate:
3 Hang Shrugs
2 Hang Power Cleans
2 Front Squats
2 Push Press

Or

20 Bicycle Crunches
50 Single Unders
3 rounds for time:

5 Hang Power Cleans
3 Front Squats
2 Push Press
60 Bicycle Crunches
100 Single Unders

(10 min. cap)

Tuesday Oct 10, 2023

(15-18 minutes)
One round:
1:30 Wall Stretch, each leg
:30/:30 Tricep Stretch
:30/:30 Face Down Pec Stretch

Then, cycle:
10 Wrist Waves/Pets
5 DB Bench
3 DB Snatch, each
8 V-Ups
150m Row
18 min. AMRAP:

8-10 DB Bench Press
10 DB Snatches, total
12 V-Ups
400m Row

Monday Oct 09, 2023

Every 4:00 x 5 rounds:

Back Squats
3-3-2-2-1 for total load

Between sets, alternate:
:30 Hang
10 Scap Pull Ups
5 Pull Ups

Or

5 DB Front Squats
8 Sit Ups
100m Run
3 rounds for time:

12 DB Front Squats
12 Strict Pull Ups
200m Run

Buy-out: 50 Sit Ups

(12 min. cap)

Saturday Oct 07, 2023

(8-10 min.)
8 Thoracic Rotations + Archers
8 Inchworms

Then, cycle:
20ft. HS Walk
5 Arnold Press
10 Scap Pull Ups
30 SL Hops each leg

20 min. EMOM:
40ft. HS Walk or Seal Walk
8-10 DB Arnold Press
:30-:45 Hang
50m Run, 50m Walk
Buy-in: Ash Mill Loop

3 shared rounds:
40 Wall Ball Slams
20 Power Snatches
20 Front Squats

Buy-out: 400m Run

Friday Oct 06, 2023

(15-18 min.)
1 round:
8 Kneeling Thoracic Rotations + Archers
8 Wall Slides + Rotations
15 Scap Pull Ups
10 Kip Swings
:20/:20 Pistol Hold
8/8 Pistol Ups

Then, cycle:
1-2 MU or 2-3 Pull Up/Dip
2/2 Pistols
20 Bicycle Crunches
100m Rowling
For time:
Buy-in: 100 Bicycle Crunches

5 rounds:
3 MU or 5 Pull Ups & Dips
12 Pistols, alternating
350m Row

Buy-out: 100 Bicycle Crunches

(18 min. cap)

Thursday Oct 05, 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 Down to Updog Transitions
100m Suitcase Carry

Wednesday Oct 04, 2023

Every 4:00 x 5 rounds:

Deadlifts x 5-5-3-3-3

Then alternate:
5 Hang Shrugs
3-5 Hang Power Cleans
10 Scap Pull Ups

Or

5 TTB
100m Run
:30/:30 Band Tricep Stretch
3 rounds for time:

8 Hang Power Cleans
10 TTB
400m Run

(12 min. cap)

Tuesday Oct 03, 2023

Over 25 minutes:

:30/:30 Post Pec Stretch
20 Scorpion Kicks

5 working sets to find a 5 rep max Bench Press

Between sets:
15 Band Pull Aparts
15 Double Unders
10 Sit Ups
12 min. AMRAP:

10-20-30-40-50…

Push Ups
Sit Ups
Double Unders (High knees)

Monday Oct 02, 2023

Back Squats

3-3-3-3-3 for total load

Between sets, alternate:
10 Scap Pull Ups
10 Kip Swings
5 Pull Ups

Or

3-5 DB Thrusters
100m Run
15-12-9 reps for time:

DB Thrusters (50/30#)
Pull Ups

Run 200m after each round

(Aim for a variation you can hit unbroken)