Gym WODs

Friday Dec 01, 2023

Pre-workout: Lacrosse ball shoulders & back extensions

(18 min.)

1:30 Wall Stretch, each leg
15 Facedown PVC Dislocates
15 Facedown BTN PVC Presses
15 Scap Pull Ups
15 Kip Swings
10 L-sit-tabletops

Then:
1-2 MU or 3-5 Pull Ups & Dips
10 Bicycle Crunches
8 Push Ups
8/8 Mountain Climbers
3/3 Bulgarian Split Squats
1 Wall Walk
For time:

65 Bicycle Crunches, each way
55 KB Swings (24/16kg)
45 Push Ups
35 Mountain Climbers, each way
25 Bulgarian Split Squats, each leg
15 MU or 20-25 Pull Ups & Dips
5 Wall Walks

(16 min. cap)

Thursday Nov 30, 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 Nov 29, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
15 Good Mornings
5-10 reps of each barbell move empty

Then, cycle:
5 V-Ups
20 Plank Shoulder Touches
5-3-2-2 to build workout moves
100m Run
Every 5:00 x 5 rounds:

8 Deadlifts
5 Hang Power Cleans
3 Thrusters
3 Back Squats
10 V-Ups
:45 Plank
400m Run

Tuesday Nov 28, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
8 Kneeling Thoracic + Archers
:45 Prayer Stretch

Then, cycle:
3-5 Bench Press
3-5 DB Pull Overs
2/2 HS Kick Ups
10 Sit Ups
100m Rowling
:30 Updog
20 min. AMRAP:

5 Bench Press
5 DB Pull Overs
10 HS Kick Ups
20 Sit Ups
300m Row

-Rest 1:00-

Monday Nov 27, 2023

(Over 18 minutes)

Front Squat
5-5-5-5-5

Between sets:
8 Scap Chin Ups
3-5 Strict Chin Ups
:30/:30 Lat Stretch
3/3 Lunges
10 Scorpion Kicks
5 Burpees
30 Lateral Hops
5-10-15-10-5 reps for time:

Strict Chin Ups
Lunges, each leg - step back
Burpees

-80 lateral hops between rounds-

*Moves can be partitioned*

Saturday Nov 25, 2023

(8-10 minutes)

2-3 Power Snatch
2-3 OH Squats
30/30 SL Hops
8 Deadbugs
:30 Child’s Pose

20 min. EMOM:

4 Hang Power Snatch
4 OH Squats
12 Bird Dogs
50m Run, 50m Walk
For time with a partner:

90 Push Ups
800m Run, together
70 High Knees
60 Wall Balls
50 Ring Rows
40 Wall Ball Slams
30 V-Ups, each
20 DB Snatch, each
10 Wall Walks

Wednesday Nov 22, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
15 Good Mornings
5-10 reps of each barbell move empty

Then, cycle:
20 Bicycle Crunches
100m Rowling
5-3-2-2 to build workout moves
3 Burpees
5 rounds for time w/ a 20 minute cap:

8 Deadlifts
5 Hang Power Cleans
3 Thrusters
3 Back Squats
8 Burpees (Bar Facing)
300m Row

-1:00 rest-

Post-wod: 200 Bicycle Crunches

Tuesday Nov 21, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Kneeling Thoracic + Archers
:45 Prayer Stretch
20 Scorpion Kicks

Then, cycle:
3 Bench Press
5 DB Pull Overs
6 Cossacks Squats
10 Skater Jumps
10 Sit Ups
Every 5:00 x 5 rounds:

5 Bench Press
8 DB Pull Overs
12 Cossacks Squats, total
20 Skater Jumps
25 Sit Ups