Gym WODs

Wednesday Dec 13, 2023

(15-18 minutes)

1 round:
1:30 Wall Stretch, each leg
1:30 Frog Stretch
10/10 SL Deadlifts
10 Wall Slides + Rotations

Then, cycle:
15 Band Pull Aparts
3 Strict Press, Push Press & Push Jerks
5 Deadlifts
100m Run
100m Row
For time:

8 Strict Press
10 Deadlifts
200m Run
Row 400m

16 Push Press
10 Deadlifts
200m Run
Row 400m

24 Push Jerks
10 Deadlifts
200m Run
400m Row

(18 min. cap)

Tuesday Dec 12, 2023

(20 minutes)
1 round:
1:30 Wall Stretch, each side
10 L-sit to table top
8 Kneeling Thoracic & Archers

Then, cycle:
2/2 TGU
10 KB Swings
20 V-Ups
50 Single Unders
:30/:30 SL Balance
3 rounds for time:

12 TGU, total
50 KB Swings
150 Single Unders

Monday Dec 11, 2023

Over 18 minutes:

Front Squats

5-3-2-1-1

Between sets:
:20/:20 Lat Stretch
5 Wall Balls
8 Scap Pull Ups
3-5 Pull Ups
25-20-15 reps for time:

Wall Balls
Pull Ups
Sit Ups

(10 min. cap)

Post-WOD:
1:30 Wall Stretch, each leg

Saturday Dec 09, 2023

(8-10 minutes)

2-3 Power Snatch
2-3 OH Squats
2-3 Snatch Balance
8 Skater Jumps
8 Deadbugs
8 V-Ups
:30 Child’s Pose

20 min. EMOM:

4 Hang Power Snatch
4 Snatch Balance
15 V-Ups
20 Skater Jumps
“Deck of Death”

Hearts: Lunges
Diamonds: Ring Rows
Clubs: Bicycle Crunches, each way
Spades: Med-ball Slams

Joker = Run 400m

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