Gym WODs

Monday Feb 12, 2024

(15-18 min.)

1:30 Wall Stretch, each leg
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
10 Jumping Jacks
8 Push Ups
5 Sit Ups & V-Ups
10 Deadbugs
Every 5:00 x 5 rounds:

Back Squat x 5-5-3-3-3
50 Jumping Jacks
20 Push Ups
15 Sit Ups
10 V-Ups

Saturday Feb 10, 2024

(8-10 minutes)

10 Band Dislocates
15 Band Pull Aparts
3 IVT’s
5 DB Curls
10 Skater Jumps
20 Plank Shoulder Touches

20 min. EMOM:

6 IVT’s
8 DB Curls
20 Skater Jumps
:30-:45 Plank
3 rounds for time w/ a partner:

1000m Row
40 Cossacks Squats
30 DB Snatches
20 Ball Slams
10 Wall Walks

Friday Feb 09, 2024

Over 25 minutes:

1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers, each way

Barbell Bench Press 5x5
(Find a heavy 5 rep to record)

Between sets:
5 DB Thrusters
5 Ring Rows
10-15 Hanging Knee Raises
100m Run or 125m Row
21-15-9 reps for time:

DB Thrusters
Ring Rows

-200m Run or 250m Row after each round-

(10 min. cap)

Thursday Feb 08, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
10 World’s Greatest Stretch, each way
*2:00 Slant Board*

With remaining time, cycle:
10 Bent Over Rows
10 Strict Press
10 Front Squats
1:00 OH Barbell Hold
10 Deadbugs

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