Gym WODs

Thursday Aug 24, 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 Aug 23, 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

Then, cycle:
:20/:20 Lat Stretch
2-3 Power Snatch
30 Single Unders

Every 2:00 x 10 rounds:

3 Power Snatch + 1 OHS
75-100 Single Unders

(5 OHS if different weights)

Post-wod walk, then:
1:30 Wall Stretch, each leg

(12 minutes)

10 Scorpion Kicks
5 Bench Press
8 Glute Bridges
8 Bicycle Crunches, each way
30 Lateral Hops
:30 Updog

18 min. AMRAP:

8 Bench Press
15 Glute Bridges
30 Bicycle Crunches, each way
120 Lateral Hops

-Rest 1:00-

(20 minutes)
1 round:
*1:00 Slant Board*
1:00 Wall Stretch, each leg
10 Box Step Ups
1:00 Updog

Then, cycle:
2 Push Press (Find a heavy 2)
5 Box Jumps
5 Sit Ups
3 V-Ups

15 min. AMRAP:

5 Barbell Push Press
10 Box Jumps
15 Sit Ups
10 V-Ups

Monday Aug 21, 2023

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
: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

(8 minutes)
3-5 Back Squats
5 Box Jumps or Steps
5-10 Push Ups
10 Sit Ups
100m Run

5 rounds for time:

5 Back Squats
10 Box Jumps
15 Push Ups
20 Sit Ups
200m Run

-18 min. Cap-

Saturday Aug 19, 2023

Strength
WOD

(8-10 minutes)

3 Hang Power Cleans + :10 Rack Hold
5 Pull Overs
30 Lateral Hops
5 Down to Updog transitions
:30 Updog

20 min. EMOM:

3 Hang Power Cleans + :15 Front Rack Hold
8 Pull Overs
:30-:45 Plank
50m Run + 50m Walk

For time with a partner:

800m Row
70 Double Unders
60 Ball Slams
50 DB Push Press
40 Lateral Ball Tosses
30 Sit Ups, each
20 DB Snatch, each
10 Rope Climbs

Friday Aug 18, 2023

(15-18 minutes)
1 round:
1:00 Wall Stretch, each leg
10 Wrist Waves/Pets
10 HS Kick Ups
8/8 Pistol Ups
30/30 SL Hops + :30 SL Balance

THen, cycle:
2/2 Pistols
5 Glute Bridges
8 Skater Jumps
20ft. HS Walk

Every 5:00 x 5 rounds:

10 Pistols, alternating
20 Glute Bridges
20 Skater Jumps
40ft. HS Walk

(8-10 minutes)

5 DB Pull Overs
20ft. HS Walk
10 Scap Pull Ups
100m Rowling
30 Plank Shoulder Touches

Every 5:00 x 5 rounds:

300m Row
10 DB Pull Overs
40ft. HS or Seal Walk
:30 Hang

Thursday Aug 17, 2023

50:00

*2:00 Slant Board*
*Fish Game*
2:30 Frog Stretch
8 Kneeling Thoracic Rotations + Archers
1:30 Figure 4 Stretch, each side
2:00 Wall Stretch, each leg
15 Band Pull Aparts & 10 Dislocates (x2)
8 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
Foundation Training Video
10 Foam Roll Passes everywhere
Carry, Row or Bike with any remaining time

Wednesday Aug 16, 2023

Every 2:00 x 10 rounds:

3 Power Snatch
75 Single Unders

Post-wod walk, then:
120 Bicycle Crunches

(12 minutes)

10 Scorpion Kicks
5 Bench Press
8 Glute Bridges
8 Sit Ups
30 Single Unders
:30 Updog

18 min. AMRAP:

8 Bench Press
15 Glute Bridges
30 Sit Ups
150 Single Unders

-Rest 1:00-

Tuesday Aug 15, 2023

Strength
WOD

(15-18 minutes)
1 round:
:30 Hang
15 Scap Pull Ups
8 Kneeling Thoracic Rotations/Archers

Then, cycle:
3-5 Pull Ups
8 DB Rows, each arm
20ft. Seal Walk
100m Rowling

5 rounds for time:

15 Pull Ups
40 ft. Seal Walk
350m Row

-Rest 1:00-
(20 min. cap)

Monday Aug 14, 2023

(18 minutes)
1 round:
1:00 Wall Stretch, each leg
20 Scorpion Kicks
10 Down to Updog Transitions
30 SL Hops into :30 SL Balance

Then, cycle:
3/3/3 Squat Variations
8 Push Ups
8 Sit Ups
15 Double Unders
10 Wrist Waves/Pets

For time:

8 OH Squats
16 Push Ups
16 Sit Ups
32 Double Unders

16 Front Squats
32 Push Ups
32 Sit Ups
64 Double Unders

24 Back Squats
48 Push Ups
48 Sit Ups
96 Double Unders

-Partition Sit Ups and Push Ups-
-22 min. cap-

(8 minutes)
5 Front Squats
5 Squat Jumps
3-5 Pull Ups
8/8 Bicycle Crunches
100m Run

Every 5:00 x 5 rounds:

8 Front Squats
8 Squat Jumps
8 Pull Ups
30 Bicycle Crunches, total
200m Run