Gym WODs

Saturday Jul 29, 2023

(8-10 minutes)
8 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3 Chin Ups or 5 Ring Rows
3/3 Cossacks Squats
5 V-Ups
8 Deadbugs
10 Scorpion Kicks
3 Burpees

20 min. EMOM:

5-8 Strict Chin Ups
12 Cossacks Squats, weighted if able
15 V-Ups
Deadbugs//15 Burpees
“Deck of Death”

Hearts: Box Jump/Step Up
Diamonds: Push Ups
Clubs: Bicycle Crunches, each way
Spades: Med-ball Slams

Joker = Run 400m

Friday Jul 28, 2023

(15 minutes)
1 round:
1:00 Prayer Stretch
:45/:45 Bicep/Pec Stretch

Then, cycle:
3 Bench Press
5 Pull Overs
5/5 Rows
5 Hollow Rocks
100m Rowling
22 min. AMRAP:

5 Bench Press
8 DB Pull Overs
8/8 DB Bent Over Rows
12 Hollow Rocks
300m Row

-1:00 Rest each round-
(8-10 minutes)
10 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3 Chin Ups or 5 Ring Rows
5 KB Deadlifts
5 V-Ups
8 Deadbugs
8 Skater Jumps

20 min. EMOM:

5-8 Chin Ups or 10-12 Ring Rows
12 KB Deadlifts
15 V-Ups
20 Skater Jumps

Thursday Jul 27, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
10 Kneeling Thoracic Rotations + Archers
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
10 Wall Slides + Shoulder Rotations x 2 rounds
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
10 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
*2:00 Slant Board*
-Fish Game to finish-

Wednesday Jul 26, 2023

-8 minutes to build weight-

5 rounds over 20 minutes:

5 Deadlifts
3 Hang Power Cleans
5 KB Swings
10 Deadbugs
10 Bicycle Crunches
15 Double Unders

(Score = total barbell load across 5 sets)
2 rounds for time:

40 KB Swings (24/16kg)
40 Bicycle Crunches, each way
80 Double Unders
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Arnold Press
Plank
Med-ball Cleans
Lateral Hops
Sit Ups
Row
Banded Dislocates
Hang (Scap Pull Ups)
Push Ups
Seal Walk/Bear Crawl
Rest

Tuesday Jul 25, 2023

(18 minutes)
1 round:
1:00 Wall Stretch, each leg
Foam Roll Lats & Upper Back
:30/:30 Post Lat Stretch
10 Wall Slides + Shoulder Rotations
15 Scap Pull Ups

Then, cycle:
3-5 Strict Pull Ups
3-5 DB Push Press
20ft. Seal Walk
150m Row
5-10-15-10-5 reps for time of:

Strict Pull Ups
DB Push Press

Between sets:
40 ft. Seal Walk
400/325m Row

Monday Jul 24, 2023

(18-20 minutes)
1 round:
1:00 Wall Stretch, each leg
8 Thoracic Rotations + Archers
10 Wall Slides + Rotations
:30/:30 Post Pec Stretch

Then, cycle:
3 OH Squats
3 Front Squats
3 Back Squats
3/3 Lunges
8 Push Ups
50 Single Unders
For time:

10 OH Squats
20 Lunges
20 Push Ups
30 Sit Ups
200 Single Unders

20 Front Squats
20 Lunges
20 Push Ups
30 Sit Ups
200 Single Unders

30 Back Squats
20 Lunges
20 Push Ups
30 Sit Ups
200 Single Unders

-18 minute cap-
:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Sit Ups
Row
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bicycle Crunches
Burpees
Lateral Hops

Saturday Jul 22, 2023

(8-10 minutes)

8 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3-5 Chin Ups
5 SA DB Bench Press
10 Deadbugs
10 Skater Jumps

20 min. EMOM:

5-8 Strict Chin Ups
8-10 SA DB Bench Press
:30-:60 V-Sit
20 Skater Jumps
For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 x 100m Relay

Friday Jul 21, 2023

(18-20 minutes)
1 round:
1:30 Wall Stretch, each leg
1:00 Prayer Stretch
:30/:30 Saddle Wrist Stretch
8 Hang Shrugs
8 Hang Power Cleans
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
2-3 Hang Power Cleans
3-5 Knees to Elbows
20 Lateral Hops
20ft. HS Walk
:30 Updog
15 min. AMRAP:

5 Hang Power Cleans
10 Knees to Elbows
80 Lateral Hops
40ft. HS Walk (Seal, Bear)

Thursday Jul 20, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
10 Kneeling Thoracic Rotations + Archers
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
10 Wall Slides + Shoulder Rotations x 2 rounds
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
10 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
*2:00 Slant Board*

Weight building walk after

Wednesday Jul 19, 2023

(18 minutes)
1 round:
8 Kneeling Thoracic Rotations + Archers
20 Banded Pull Aparts
:30/:30 Post Pec Stretch
10 Light Bench Press
10 Box Step Ups

Then, cycle:
150m Row
5 Bench Press
5 Box Jumps
5/5 Mountain Climbers
:15 Plank
4 rounds for time:

500m Row
10 Bench Press
15 Box Jumps
15 Mountain Climbers, each way
:30 Plank

(20 min. cap)
:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Arnold Press
Plank
Med-ball Cleans
Lateral Hops
Sit Ups
Row
Banded Dislocates
Hang (Scap Pull Ups)
Push Ups
Seal Walk/Bear Crawl
Rest