Gym WODs

Wednesday Feb 07, 2024

(15-18 minutes)

1 round:
1:30 Frog Stretch
8 Kneeling Thoracic + Archers
Foam Roll Lats & Upper Back x 10 passes
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
1-2 MU or 3-4 Pull Ups & Dips
10 Double Unders
20 Single Unders
8 Sit Ups
:30 Updog
5 rounds for time:

3 MU or 7 Pull Ups & Dips
35 Double Unders
100 Single Unders
15 Sit Ups

(16 min. cap)

Tuesday Feb 06, 2024

(15-18 minutes)
1:30 Wall Stretch, each leg
10 Band Dislocates
20 Band Pull Aparts
10 Wrist Waves/Pets
8 Hand Power Cleans
8 Push Press

Then, cycle:
2 Hang Power Cleans
4 Push Press
4 Bar Facing Burpees
5/5 Side Plank Hip Touches
100m Rowling
18 min. AMRAP:

5 Hang Power Cleans
8 Push Press
8 Bar Facing Burpees
8/8 Side Plank Hip Touches
300m Row

Monday Feb 05, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Deadbugs

Then, cycle:
3-5 Back Squats
3/3 OH Lunges
8 Push Ups
5 V-Ups + 10 Superman Ext.
100m Run
Every 5:00 x 5 rounds:

5 Back Squats
40ft. OH Plate Lunges
15 Push Ups
10 V-Ups
400m Run

Saturday Feb 03, 2024

(8-10 minutes)

10 Wall Slides + Rotations
:30/:30 Post Bicep Stretch

Then,
3/3 DB Push Jerk
5 DB Curls
10 Superman Extensions
30/30 SL Hops


20 min. EMOM:

5/5 DB Push Jerk
8 DB Curls
12 Deadbugs
50m Run/50m Walk
Buy-in: Ash Mill Loop

3 shared rounds:
40 Ball Slams
40 Hanging Knee Raises
40 ft. Walking Lunges, each

Buy-out: 400m Run

Friday Feb 02, 2024

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
:30/:30 Saddle Wrist Stretch
10 Scorpion Kicks
8 Snatch Shrugs
8 Power Snatch
8 OH Squats

Then, cycle:
10 Jumping Jacks
3 Burpees
2 Power Snatch
2 OH Squats
Every 2:00 x 10 rounds:

2 Power Snatch
2 OH Squats
5 Burpees
30 Jumping Jacks


Post-wod = 3 rounds:

15 V-Ups
20 Sit Ups

-Rest 1:00-

Thursday Feb 01, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
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
*2:00 Slant Board*

With any remaining time, cycle:
10 Ring Rows
10 Push Ups
10 Air Squats
10 Deadbugs

Wednesday Jan 31, 2024

(15-18 minutes)

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

Then, cycle:
3 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)

Tuesday Jan 30, 2024

(18 minutes)

Foam Roll Upper Back & Lats x 10 Passes
8 Kneeling Thoracic & Archers
:30/:30 Calf Stretch

Then, cycle:
1 Power Clean
3 Push Press (Find a heavy set)
15 Pull Aparts
10 DU’s
20 Singles
10 Scap Pull Ups
20 Plank Shoulder Touches
18 min. AMRAP:

3 Power Cleans
8 Push Press
35 Double Unders
100 Single Unders
:30 Hang
:30 Plank

Monday Jan 29, 2024

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Deadbugs

Then, cycle:
3-5 Back Squats
3/3 OH Lunges
5 Ring Rows
8 Push Ups
100m Run
Every 5:00 x 5 rounds:

5 Back Squats
10 OH Plate Lunges
10 Ring Rows
15 Push Ups
400m Run

Saturday Jan 27, 2024

(8-10 minutes)

10 Wall Slides + Rotations
:30/:30 Post Bicep Stretch

Then,
5 DB Arnold Press
5 DB Curls
8 Cossacks Squats
8 Skater Jumps


20 min. EMOM:

8 DB Arnold Press
8 DB Curls
10 Cossacks Squats (:03 Lower)
20 Skater Jumps
Run Ash Ellis Loop - 500m Run - 200m Run

Before each round, share:

40 Lunges
50 KB Swings
60 Push Ups