Gym WODs

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

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)