Gym WODs

Saturday Sep 02, 2023

Competition day 8am start!

WOD #1
8 min. to establish:
2 rep max bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Repeat 1x
*Must be unbroken, 4 attempts max

WOD #2
Buy-in: 400m run
3 rounds for time:
30 wall balls (20/12, 12/6)
30 KB swings (24/16, 16/8)
30 wall ball sit ups (w/ ab mat)
200m wall ball run (sidewalk)
Buy-out: Curb to lamppost lunge single OH DB (50/30, 25/15)

Floater
7 min. cap
15-12-9 reps of:
Pull ups/Ring rows
DB push press (50/30, 25/15)
Bike cals

35 minutes of cycling:

80ft. Farmer Carry
1:00 Pigeon Pose, each leg

10 each:
Lunges
Push Ups
Ring Rows
Bird Dogs, each way

Row 500m
8 Kneeling Thoracic Rotations + Archers, each
1:00 Squat Hold
100 Lateral Hops

(8 minutes)
5 Bench Press
6 Lunges
8 Sit Ups
:15 Plank
150m Row

Every 5:00 x 5 rounds:

8 Bench Press
12 Lunges, step back
20 Sit Ups
:30 Plank
300m Row

Thursday Aug 31, 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 Aug 30, 2023

(15-18 minutes)

1 round:
:30/:30 Saddle Wrist Stretch
15 Banded Pull Aparts
15 Banded Dislocates
8 Snatch Shrugs
8 Snatch Push Press
8 Power Snatch

Then, cycle:
:20/:20 Lat Stretch
2-3 Power Snatch
8 Skater Jumps

Every 2:00 x 10 rounds:

3 Power Snatch
10 Skater Jumps
8 Deadbugs

(15 minutes)

1 round:
20 Banded Pull Aparts
30 SL Hops into :30 SL Balance
10 Box Step Ups
10/10 SL Deadlifts

Then, cycle:
100m Run
5 Box Jumps
5 V-Ups
3 Deadlifts

5 rounds for time:

200m Run
12 Box Jumps or Step Ups
8 V-Ups
3 Deadlifts

(15 min. cap)

Tuesday Aug 29, 2023

Strength
WOD

(15 min.)

1 round:
8 Kneeling Thoracic + Archers, each
15 Scap Pull Ups
8 Down to Updog Transitions

Then, cycle:
3-5 DB Jerks
3-5 Strict Pull Ups
8 V-Ups
100m Rowling

20 min. AMRAP:

8 DB Jerks (45/25#)
8 Strict Pull Ups
12 V-Ups
250m Row

-Rest 1:00 after every 2 rounds-

(Post-wod)
3 rounds:

8 DB Rows, each arm
12 Band Dislocates

Monday Aug 28, 2023

Strength
WOD

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
10 Scorpion Kicks
8 Sit Ups
8 Push Ups
3 Burpees
5 Med-ball Clean
2 Med-ball Lunges, each leg
15 Double Unders

For time:

60 Double Unders
50 Push Ups
40 Sit Ups
30 Med-ball Cleans
20 Med-ball Lunges, total
10 Burpees

(8 min. cap)

Saturday Aug 26, 2023

Strength
WOD

(8-10 minutes)
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Back Push Press

Then,
1 rep Bear Complex
8 Deadbugs
8 Skater Jumps

(5 rounds over 20 minutes)

1 rep Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Then,
10 Deadbugs
20 Bicycle Crunches, each way
20 Skater Jumps

2 rounds for time w/ a partner:

50 Wall Balls
40 DU’s, each
30 Med-ball Sit Ups
20 Burpees
10 x 100m Relay

Friday Aug 25, 2023

Strength
WOD

(15 minutes)
1 round:
8 Thoracic Rotations + Archers
:45 Prayer Stretch
8/8 World’s Greatest Stretch

Then, cycle:
20ft. HS Walk
20 ft. Lunge
150m Row
5 DB Pull Overs

Every 5:00 x 5 rounds:

40ft. HS Walk
300m Row
40ft. Walking Lunge
8 DB Pull Overs

Post-WOD:

3 rounds:

8 Arnold Press
15 Banded Pull Aparts

Thursday Aug 24, 2023

Wednesday Aug 23, 2023

Every 2:00 x 10 rounds:

3 Power Snatch + 1 OHS
75-100 Single Unders

(5 OHS if different weights)

Post-wod walk, then:
1:30 Wall Stretch, each leg

(12 minutes)

10 Scorpion Kicks
5 Bench Press
8 Glute Bridges
8 Bicycle Crunches, each way
30 Lateral Hops
:30 Updog

18 min. AMRAP:

8 Bench Press
15 Glute Bridges
30 Bicycle Crunches, each way
120 Lateral Hops

-Rest 1:00-