Gym WODs

Tuesday Sep 26, 2023

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

Then, cycle:
5 Push Press
3 Cossacks Squats, each way
8 Sit Ups
100m Rowling
For time:

Buy-in: 500m Row

5 rounds for time:

8 Push Press
10 Cossacks Squats
20 Sit Ups

Buy-out: 500m Row

(18 min. cap)

Saturday Sep 23, 2023

(8-10 minutes)

8 Kneeling Thoracic + Archers
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
8 KB Swings
15 Superman Extensions
5 Pull Ups
20 Plank Shoulder Touches

20 min. EMOM:

15 KB Swings
12 Deadbugs
10 Pull Ups
30 Plank Shoulder Touches
25 min. Partner AMRAP:

30 Wall Balls
30 Partner Med-ball Sit Ups
30 Bent Over Rows
30 Med-ball Lunges
10x100m Relay

Friday Sep 22, 2023

(15 minutes)

1 round:
10 Scorpion Kicks
10 L-sit to Tabletop
10 Wall Slides + Rotations

Then, cycle:
5 Bench Press
3-5 Dips
5 V-Ups
:30 Updog
100m Run
20 min. AMRAP:

8 Bench Press
8 Dips
12 V-Ups
400m Run

-:30 Rest-

Thursday Sep 21, 2023

50:00

Foundation Training Video
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

With remaining time, alternate:

500m Row
200m Run
100m Farmer Carry
1:00 Plank

Wednesday Sep 20, 2023

Over 18 minutes:

Deadlifts
5-5-5-5-5

Between sets, alternate:
3 Hang Shrugs
3 Hang Power Cleans
50 Single Unders
:30 Founder

or

10 Mountain Climbers
5 Glute Bridges
10 Deadbugs
3 rounds for time:

8 Hang Power Cleans (135/95#)
15 Glute Bridges
30 Mountain Climbers, total
150 Single Unders

(10 min. cap)

Tuesday Sep 19, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
8 Kneeling Thoracic & Archers
10 Push Press
Forearm Bar Smash 10-20 Passes
15 Scap Pull Ups

Then, cycle:
3-5 Push Press
3-5 Pull Ups
15 Double Unders
20 Bicycle Crunches
20 Plank Shoulder Touches
Every 5:00 x 5 rounds:

8 Barbell Push Press
8 Strict Pull Ups
40 Double Unders
40 Bicycle Crunches, total
:40 Plank

Saturday Sep 16, 2023

(8-10 minutes)

8 Kneeling Thoracic + Archers
8 Snatch Shrugs
8 Power Snatch
10 Scap Chin Ups

Then, cycle:
2-3 Power Snatch
8 V-Ups & Supermans
3-5 Chin Ups
20 Plank Shoulder Touches

20 min. EMOM:

3-4 Power Snatch
12 Deadbugs
5-8 Chin Ups
30 Plank Shoulder Touches
For time, working with a partner:

100 Double Unders
90 Sit Ups
800m Row
70 Air Squats (KB Squat)
60 Push Ups
50 DB Snatches
400m Run, together
30 Pull Ups or Ring Rows
20 Lunges, each (Jumping)
10 Burpees, each

-24 min. Cap-

Friday Sep 15, 2023

(18 minutes)
1 round:
:30/:30 Samson Stretch
1:00 Post Pec Stretch, each side
15 Bench Press
15 Knee Raises
10/10 SL Deadlifts

Then, cycle:
5 Bench Press
3-5 Straight Leg Raises
8 KB Swings
100m Rowling
20 min. AMRAP:

8 Bench Press
8 Straight Leg Raises
20 KB Swings
300m Row

-Rest 1:00 every 2 rounds-