Gym WODs

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-

Thursday Sep 14, 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 13, 2023

(15-18 min)
1 round:
10 Kneeling Thoracic + Archers
:45 Prayer Stretch
8 Front Rack Reaches, each arm
8 Hang Power Cleans
8 Front Squats
8 Push Press
50 SL Hops into :30 SL Balance

Then, cycle:
2-3 Hang Power Cleans
2 Push Press
8 Sit Ups
15 Double Unders
Every 5:00 x 5 rounds:

5 Hang Power Cleans
3 Push Press
25 Sit Ups
30-50 Double Unders

Tuesday Sep 12, 2023

(18-20 minutes)

1 round:
1:30 Wall Stretch, each leg
50 SL Hops into :30 SL Balance
:30 Hang
15 Scap Pulls & Kip Swings

Then, cycle:
5 Ball Slams
5 Pull Ups
20 Bicycle Crunches
20 Plank Shoulder Touches
100m Run
18 min. AMRAP:

10 Med-ball Slams
15 Pull Ups
30 Bicycle Crunches, total
:30 Plank
200m Run

Saturday Sep 09, 2023

(8-10 minutes)

8 Kneeling Thoracic + Archers
8 Shrugs
8 Hang Power Cleans
10 Scap Chin Ups

Then, cycle:
2-3 Hang Power Cleans
4 V-Ups & Supermans
3-5 Chin Ups
20 Plank SHoulder Touches

20 min. EMOM:

4 Hang Power Cleans
8 V-Ups & 8 Superman Ext.
5-8 Chin Ups
:30-:45 Plank
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 08, 2023

(15-18 minutes)
1 round:
1:00 Prayer Stretch
10 Wall Slides + Rotations
10 Wrist Waves/Pets
10/10 SL Deadlifts
10 Box Step Ups

Then, cycle:
5 Push Press
5 KB Swings
5 Box Jumps
5 Down to Updog Transitions
10 Deadbugs
18 min. AMRAP:

8 Push Press (135/95)
8 Box Jumps (24/20)
15 KB Swings

-Rest 1:00 every 2 rounds-
(15 minutes)

1:30 Wall Stretch, each leg - ONCE

Then, cycle:
5 Back Squats
3/3 Lunges
3/3 DB Push Press
8 Sit Ups
30 SL Hops into :30 SL Balance, each leg

15 min. AMRAP:

8 Back Squats
8/8 Lunges
5/5 DB Push Press
15 Sit Ups
150 Single Unders

Wednesday Sep 06, 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
8 OH Squats

Then, cycle:
:20/:20 Lat Stretch
2-3 Power Snatch
1 OH Squat
8 Skater Jumps
Every 2:00 x 10 rounds:

3 Power Snatch
1 OH Squat
10 Skater Jumps
8 Deadbugs

Post-wod walk, then:
1:30 Wall Stretch, each leg
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
Pull Up/Ring Rows
Plank
Squat Hold
Jump Rope
Sit Ups
Row
Seal Walk/Bear Crawl
Banded Pull Aparts
Push Ups
Lunges
Rest