Gym WODs

Friday Aug 04, 2023

15 minutes:
1 round:
1:00 Prayer Stretch
Barbell Tricep Smash x 15 each arm
10/10 Knee Over Toes Stretch

Then, cycle:
5 Pull Overs
3/3 Rows
15 Double Unders
5/5 Pistol Ups into 3/3 Pistols
Every 5:00 x 5 rounds:

10 DB Pull Overs
8/8 DB Rows
5/5 Pistols
:40 Plank
40 Double Unders
(14 minutes)
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
:30/:30 Barbell Tricep Smash

Then, cycle:
5 Med-ball Cleans
5 DB Push Press
5 V-Ups
5 Glute Bridges
:30 Updog


21-15-9 reps for time:

Med-ball Cleans
DB Push Press
V-Ups
Glute Bridges

-10 min. Cap-

Thursday Aug 03, 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 02, 2023

-8 minutes to build weight-

5 rounds over 20 minutes:

5 Deadlifts
3 Hang Power Cleans
10 Deadbugs
5 Ball Slams
5/5 Mountain Climbers

(Score = total barbell load across 5 sets)
20-15-10-5 reps for time:

Med-ball Slams
Squat Jumps
Mountain Climbers, each way

-7 min. Cap-
(14 minutes)
1:30 Wall Stretch, each way
10 Wall Slides + Rotations
15 Scap Pull Ups

Then,

5 Wall Balls, Push Ups, Sit Ups & Pull Ups
50 Lateral Hops

12 min. AMRAP:

5-10-15-20...

Wall Balls
Push Ups
Sit Ups
Pull Ups

Tuesday Aug 01, 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
:30 Updog

Then, cycle:
3-5 Strict Pull Ups
3-5 DB Push Press
5 V-Ups
150m Row
Buy-in: 400m Row

21-15-9 reps for time:
Pull Ups
DB Push Press (2 DB’s)
V-Ups

Buy-out: 400m Row

Monday Jul 31, 2023

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

Then, cycle:
3 OH Squats
3 Front Squats
3 Back Squats
5 Wall Balls
5-8 Push Ups
50 Single Unders
For time:

10 OH Squats
20 Wall Balls
20 Push Ups
30 Sit Ups
200 Single Unders

20 Front Squats
20 Wall Balls
20 Push Ups
30 Sit Ups
200 Single Unders

30 Back Squats
20 Wall Balls
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
Jump Rope
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bike
Bicycle Crunches
Burpees
Rest

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