Gym WODs

Friday Dec 08, 2023

(18 minutes)

1 round:
8 Kneeling Thoracic + Archers
8 Lunge Circles, each way
10 Scorpion Kicks
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
30 SL Hops into :30 SL Balance
3 Mat Bear Crawl (3 Push ups @ each line)
5/5 OH DB Lunges
1 -2 MU or 3-5 Pull Ups & DIps
10 Sit Ups
1 Wall Walk
For time:

800m Run
:70 Plank
60 OH DB Lunges
50 Push Ups
40 Sit Ups
30 Ring Rows
20 Mat Bear Crawl
10 MU or 15 Pull Ups & Dips
5 Wall Walks

Thursday Dec 07, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
2:00 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*2:00 Slant Board*

Then, cycle:
10 Ring Rows
15 Push Ups
15 Air Squats
15 Hollow Rocks
100m Suitcase Carry

Wednesday Dec 06, 2023

(18-20 minutes)

1 round:
8 Thoracic Rotations & Archers
10 Knees over toes, each leg
8/8 Bulletproof Shoulders

Then, cycle:
3 Barbell Bench (Find a heavy 3)
150m Row
3/3 DB Bench
5/5 Split Squats
8 Med-ball Russian Twists
15 min. AMRAP:

350m Row
8 SA DB Bench, each arm
10 Bulgarian Split Squats, each leg
20 Med-ball Russian Twists

Tuesday Dec 05, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each side
1:00 Prayer Stretch
10 Wall Slides + Rotations

Then, cycle:
2 Push Press (Build to a heavy 2)
8 KB Swings
4/4 KB Snatches
1/1 TGU
8/8 Side Plank Hip Touches
50 Single Unders
3 rounds for time:

20 KB Swings
10 KB Snatches, L-hand
2 TGU, L-hand
20 KB Swings
10 KB Snatches, R-hand
2 TGU, R-hand
15/15 Side Plank Hip Touches
200 Single Unders

(20 min. cap)

Monday Dec 04, 2023

(Over 18 minutes)

Front Squats
5-5-3-3-3

Between sets, alternate:
8 Kneeling Thoracic + Archers
8 Scap Pull Ups
3-5 Strict Pull Ups

or

8 Wall Balls
8 V-Ups
100m Run
4 rounds for time:

10 Strict Pull Ups
15 V-Ups
20 Wall Balls
200m Run

(15 min. cap)

Saturday Dec 02, 2023

(8-10 minutes)

2-3 Power Snatch
2-3 OH Squats
2-3 Snatch Balance
30/30 SL Hops
8 Deadbugs
3/3 Side Plank Hip Touches
:30 Child’s Pose

20 min. EMOM:

4 Hang Power Snatch
4 Snatch Balance
10/10 Side Plank Hip Touches
50m Run, 50m Walk
Buy-in: Ash Mill Loop

3 shared rounds:
40 Wall Ball Slams
40 Partner Med-ball Sit Ups
40 Goblet Squats

Buy-out: 400m Run

Friday Dec 01, 2023

Pre-workout: Lacrosse ball shoulders & back extensions

(18 min.)

1:30 Wall Stretch, each leg
15 Facedown PVC Dislocates
15 Facedown BTN PVC Presses
15 Scap Pull Ups
15 Kip Swings
10 L-sit-tabletops

Then:
1-2 MU or 3-5 Pull Ups & Dips
10 Bicycle Crunches
8 Push Ups
8/8 Mountain Climbers
3/3 Bulgarian Split Squats
1 Wall Walk
For time:

65 Bicycle Crunches, each way
55 KB Swings (24/16kg)
45 Push Ups
35 Mountain Climbers, each way
25 Bulgarian Split Squats, each leg
15 MU or 20-25 Pull Ups & Dips
5 Wall Walks

(16 min. cap)

Thursday Nov 30, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
2:00 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*2:00 Slant Board*

Then, cycle:
10 Ring Rows
15 Push Ups
15 Air Squats
15 Hollow Rocks
100m Suitcase Carry

Wednesday Nov 29, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
15 Good Mornings
5-10 reps of each barbell move empty

Then, cycle:
5 V-Ups
20 Plank Shoulder Touches
5-3-2-2 to build workout moves
100m Run
Every 5:00 x 5 rounds:

8 Deadlifts
5 Hang Power Cleans
3 Thrusters
3 Back Squats
10 V-Ups
:45 Plank
400m Run

Tuesday Nov 28, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers
:45 Prayer Stretch

Then, cycle:
3-5 Bench Press
3-5 DB Pull Overs
2/2 HS Kick Ups
10 Sit Ups
100m Rowling
:30 Updog
20 min. AMRAP:

5 Bench Press
5 DB Pull Overs
10 HS Kick Ups
20 Sit Ups
300m Row

-Rest 1:00-