Gym WODs

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

Friday Jan 26, 2024

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

Then, cycle:
30 Single Unders
10 Double Unders
20 Plank Shoulder Touches
2 Power Snatch
2 OH Squats
5 rounds for time:

3 Power Snatch (135/95#)
3 OH Squats (135/95#)
35 Double Unders
100 Single Unders
:30 Plank

(15 min. cap)

Post-wod = 3 rounds:

10 V-Ups
20 Sit Ups

-Rest 1:00-

Thursday Jan 25, 2024

50:00

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

Row with any remaining time

Wednesday Jan 24, 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
5 Dips
5 Chin Ups
10 Deadbugs
5 V-Ups
150m Row
Every 5:00 x 5 rounds:

5 Bench Press
8 Dips
8 Strict Chin Ups
15 V-Ups
300m Row

Tuesday Jan 23, 2024

(18-20 minutes)

1 round:
8 Kneeling Thoracic + Archers
20 Band Pull Aparts
10 Band Dislocates
10/10 Front Rack Reaches
8 DL, 8 HPC, 8 PP

Then, cycle:
3-2-1 of Workout moves - find a heavy set
10 Deadbugs
8 Sit Ups
100m Run
4 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Push Press
20 Sit Ups
400m Run

Monday Jan 22, 2024

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
8 Kneeling Thoracic + Archers
30 SL Hops into :30 SL Balance

Then, cycle:
80ft Farmer Carry
7 KB Squats
7 KB Swings
7 Wall Balls
20 Jumping Jacks
20 min. AMRAP:

100m Farmer Carry
15 KB Squats
15 KB Swings
15 Wall Balls
50 Jumping Jacks

Saturday Jan 20, 2024

(8-10 minutes)

8 kneeling Thoracic + Archers, each way

Then,
5 DB Arnold Press
5 DB Curls
20 Bicycle Crunches
30/30 SL Hops


20 min. EMOM:

8 DB Arnold Press
8 DB Curls
40 Bicycle Crunches
50m Run, 50m Walk
(8-10 minutes)

100m Rowling
5-10 each of:
Sit Ups
DB Snatch
Pull Ups
HSPU (3-5)

4 rounds for time with a partner:

500m Row - one rower
40 Sit Ups
30 DB Snatch
20 Pull Ups
10 HSPU