Gym WODs

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

Tuesday Sep 05, 2023

(15-18 minutes)
8 Kneeling Thoracic + Archers
:30/:30 Lat Stretch
:30 Updog
15 Scap Pull Ups
10 Kip Swings

Then, cycle:
3-5 Pull Ups
5 Squat Jumps
5 Sit Ups
20 Plank Shoulder Touches
100m Rowling
15 min. AMRAP:

10 Pull Ups
15 Squat Jumps
250m Row
15 Sit Ups
:30 Plank

Monday Sep 04, 2023

(15-18 minutes)
1 round:
1:00 Wall Stretch, each leg
:45 Face Down Pec Stretch, each way
:45 Prayer Stretch
10 Light Bench & Pull Overs

Then, cycle:
5 Bench
5 Pull Overs
8 Cossacks Squats
8 Step Ups
30 Lateral Hops
Every 5:00 x 5 rounds:

8 Bench Press
8 DB Pull Overs
12 Cossacks Squats, total
12 Step Ups
80 Lateral Hops

Post-WOD:
120 Bicycle Crunches, total

Saturday Sep 02, 2023

Competition day 8am start!

WOD #1
8 min. to establish:
2 rep max bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Repeat 1x
*Must be unbroken, 4 attempts max

WOD #2
Buy-in: 400m run
3 rounds for time:
30 wall balls (20/12, 12/6)
30 KB swings (24/16, 16/8)
30 wall ball sit ups (w/ ab mat)
200m wall ball run (sidewalk)
Buy-out: Curb to lamppost lunge single OH DB (50/30, 25/15)

Floater
7 min. cap
15-12-9 reps of:
Pull ups/Ring rows
DB push press (50/30, 25/15)
Bike cals

Friday Sep 01, 2023

35 minutes of cycling:

80ft. Farmer Carry
1:00 Pigeon Pose, each leg

10 each:
Lunges
Push Ups
Ring Rows
Bird Dogs, each way

Row 500m
8 Kneeling Thoracic Rotations + Archers, each
1:00 Squat Hold
100 Lateral Hops
(8 minutes)
5 Bench Press
6 Lunges
8 Sit Ups
:15 Plank
150m Row

Every 5:00 x 5 rounds:

8 Bench Press
12 Lunges, step back
20 Sit Ups
:30 Plank
300m Row

Thursday Aug 31, 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 30, 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
8 Skater Jumps
Every 2:00 x 10 rounds:

3 Power Snatch
10 Skater Jumps
8 Deadbugs
(15 minutes)

1 round:
20 Banded Pull Aparts
30 SL Hops into :30 SL Balance
10 Box Step Ups
10/10 SL Deadlifts

Then, cycle:
100m Run
5 Box Jumps
5 V-Ups
3 Deadlifts

5 rounds for time:

200m Run
12 Box Jumps or Step Ups
8 V-Ups
3 Deadlifts

(15 min. cap)

Tuesday Aug 29, 2023

(15 min.)

1 round:
8 Kneeling Thoracic + Archers, each
15 Scap Pull Ups
8 Down to Updog Transitions

Then, cycle:
3-5 DB Jerks
3-5 Strict Pull Ups
8 V-Ups
100m Rowling
20 min. AMRAP:

8 DB Jerks (45/25#)
8 Strict Pull Ups
12 V-Ups
250m Row

-Rest 1:00 after every 2 rounds-

(Post-wod)
3 rounds:

8 DB Rows, each arm
12 Band Dislocates