Gym WODs

Friday Sep 29, 2023

(15-18 min.)
1 round:
8 Kneeling Thoracic Rotations + Archers
8 Wall Slides + Rotations
15 Scap Pull Ups
10 Kip Swings
:20/:20 Pistol Hold
8/8 Pistol Ups

Then, cycle:
1-2 MU or 2-3 Pull Up/Dip
2/2 Pistols
20ft. Seal Walk
30 Lateral Hops
AMRAP
8:00 on, 3:00 off, 8:00 on:

3 Muscle ups or 5 Pull Ups & Dips
5/5 Pistols
40ft. Seal Walk
80 Lateral Hops

Thursday Sep 28, 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
400m Run
20 KB Swings
1:00 Squat Hold

Wednesday Sep 27, 2023

Every 4:00 x 5 rounds:

5 Deadlifts

Then alternate:
5 Hang Shrugs
3-5 Hang Power Cleans
20 Plank Shoulder Touches

Or

5 Glute Bridges
10 Scorpion Kicks
8 Push Ups
15 Double Unders
3 rounds for time:

8 Hang Power Cleans
15 push Ups
20 Glute Bridges
30 Double Unders
:30 Plank

(10 min. cap)

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