Gym WODs

Wednesday Aug 16, 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
10 Bicycle Crunches
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

(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

Saturday Aug 12, 2023

(8-10 minutes)
:30/:30 Saddle Wrist Stretch
:30 Hang
10 Scap Chin Ups
Then,
3-5 Chin Ups
3 Power Snatch
20 Bicycle Crunches
50 Single Unders

20 min. EMOM:
5-8 Chin Ups
3-5 Power Snatch
60 Bicycle Crunches
20 Skater Jumps
For time w/ a partner:

800m Row
70 Wall Balls, total
600m Row
50 Push Ups, total
400m Partner Run
30 Lunges, each
20 Mat Seal Walk, each
10 Strict Pull Ups, each

Friday Aug 11, 2023

(15-18 minutes)
1 round:
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
:30/:30 Saddle Wrist Stretch

Then, cycle:
20 ft. HS Walk
10 Wrist Waves/Pets
8 Knee Raises
20 Double Unders
Every 5:00 x 5 rounds:

40 ft. HS Walk
8 DB Pull Overs
15 Hanging Knee Raises
:30 Plank
40 Double Unders

Thursday Aug 10, 2023

50:00

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

Wednesday Aug 09, 2023

-8 minutes to build weight-

5 rounds over 20 minutes:

5 Deadlifts
3 Hang Power Cleans
10 Deadbugs
5 Ring Rows
5 KB Swings
5 V-Ups

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

20 Kb Swings
15 Ring Rows
15 V-Ups

-7 minute cap-
:45 on/:15 off for 3 rounds, cycling stations:

Bike
Sit Ups
Row
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bicycle Crunches
Bear Crawl
Lateral Hops
Burpees
Rest

Tuesday Aug 08, 2023

(18 minutes)
1:00 Wall Stretch, each leg
:30/:30 Bicep/Pec Stretch
:30 Updog
10 Lunge Circles, each way

Then, cycle:
2 Bench Press, build to a heavy 2
8 Lunges
20 Bicycle Crunches
150m Row
18 min. AMRAP:

5 Bench Press
20 Lunges, step back
40 Bicycle Crunches, total
400m Row

Monday Aug 07, 2023

(18-20 minutes)
1 round:
1:00 Wall Stretch, each leg
8 Kneeling Thoracic Rotation + Archers
15 Scap Pull Ups
10 Front Rack Reaches, each way
10 Front Squats
10 Strict Press

Then, cycle:
2 Thrusters, build to a heavy 2
3-5 Strict Pull Ups
10 Sit Ups
150m Row
5-10-15-10-5 for time:

Strict Pull Ups
Thrusters (95/65#)

Between rounds:
300m Row
30 Sit Ups

-18 min. Cap-
(8 minutes)
5 Front Squats
5 Squat Jumps
3-5 Pull Ups
5 V-Ups
50 Single Unders

Every 5:00 x 5 rounds:

8 Front Squats
8 Squat Jumps
8 Pull Ups
10 V-Ups
150 Single Unders

Saturday Aug 05, 2023

(8-10 minutes)
:30/:30 Saddle Wrist Stretch
:30 Hang
15 Scap Chin Ups
Then,
3-5 Chin Ups
8 KB swings
20 Bicycle Crunches
50 Single Unders

20 min. EMOM:
5-8 Chin Ups
15-20 KB Swings
60 Bicycle Crunches
100 Single Unders
(8 minutes)
100m Run or 150m Row
5-10 each of:
Wall Balls
Sit Ups
DB Snatches
Lateral Ball Tosses
Box Steps or Box Jumps


20 min. AMRAP w/ a partner:

Run or Row 500m together
50 Wall Balls
40 Sit Ups
30 DB Snatches
20 Lateral Wall Ball Tosses
10 Box Jumps or Step Ups, each