Gym WODs

Friday Oct 06, 2023

(15-18 min.)
1 round:
8 Kneeling Thoracic Rotations + Archers
8 Wall Slides + Rotations
15 Scap Pull Ups
10 Kip Swings
:20/:20 Pistol Hold
8/8 Pistol Ups

Then, cycle:
1-2 MU or 2-3 Pull Up/Dip
2/2 Pistols
20 Bicycle Crunches
100m Rowling
For time:
Buy-in: 100 Bicycle Crunches

5 rounds:
3 MU or 5 Pull Ups & Dips
12 Pistols, alternating
350m Row

Buy-out: 100 Bicycle Crunches

(18 min. cap)

Thursday Oct 05, 2023

50:00

Foundation Training Video
1:30 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
1:00 OH Barbell Hold
500m Row
10 Down to Updog Transitions
100m Suitcase Carry

Wednesday Oct 04, 2023

Every 4:00 x 5 rounds:

Deadlifts x 5-5-3-3-3

Then alternate:
5 Hang Shrugs
3-5 Hang Power Cleans
10 Scap Pull Ups

Or

5 TTB
100m Run
:30/:30 Band Tricep Stretch
3 rounds for time:

8 Hang Power Cleans
10 TTB
400m Run

(12 min. cap)

Tuesday Oct 03, 2023

Over 25 minutes:

:30/:30 Post Pec Stretch
20 Scorpion Kicks

5 working sets to find a 5 rep max Bench Press

Between sets:
15 Band Pull Aparts
15 Double Unders
10 Sit Ups
12 min. AMRAP:

10-20-30-40-50…

Push Ups
Sit Ups
Double Unders (High knees)

Monday Oct 02, 2023

Back Squats

3-3-3-3-3 for total load

Between sets, alternate:
10 Scap Pull Ups
10 Kip Swings
5 Pull Ups

Or

3-5 DB Thrusters
100m Run
15-12-9 reps for time:

DB Thrusters (50/30#)
Pull Ups

Run 200m after each round

(Aim for a variation you can hit unbroken)

Saturday Sep 30, 2023

(8-10 min.)
:30/:30 Post Pec Stretch
:30/:30 Post Lat Stretch
15 Scap Pull Ups

Then,
5 Bench
5/5 Rows
:20 Hang
40 Single Unders

20 min. EMOM:

8-10 DB Bench
8-10 DB Rows, each arm
:30-:45 Hang
100+ Single Unders
For time:

Buy-in: 800m Partner Run

3 shared rounds:
30 Goblet Squats
20 Power Snatches
10 Wall Walks

Buy-out: 800m Partner Run

Friday Sep 29, 2023

(15-18 min.)
1 round:
8 Kneeling Thoracic Rotations + Archers
8 Wall Slides + Rotations
15 Scap Pull Ups
10 Kip Swings
:20/:20 Pistol Hold
8/8 Pistol Ups

Then, cycle:
1-2 MU or 2-3 Pull Up/Dip
2/2 Pistols
20ft. Seal Walk
30 Lateral Hops
AMRAP
8:00 on, 3:00 off, 8:00 on:

3 Muscle ups or 5 Pull Ups & Dips
5/5 Pistols
40ft. Seal Walk
80 Lateral Hops

Thursday Sep 28, 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
400m Run
20 KB Swings
1:00 Squat Hold

Wednesday Sep 27, 2023

Every 4:00 x 5 rounds:

5 Deadlifts

Then alternate:
5 Hang Shrugs
3-5 Hang Power Cleans
20 Plank Shoulder Touches

Or

5 Glute Bridges
10 Scorpion Kicks
8 Push Ups
15 Double Unders
3 rounds for time:

8 Hang Power Cleans
15 push Ups
20 Glute Bridges
30 Double Unders
:30 Plank

(10 min. cap)

Tuesday Sep 26, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
:45 Prayer Stretch
10 Wall Slides + Rotations

Then, cycle:
5 Push Press
3 Cossacks Squats, each way
8 Sit Ups
100m Rowling
For time:

Buy-in: 500m Row

5 rounds for time:

8 Push Press
10 Cossacks Squats
20 Sit Ups

Buy-out: 500m Row

(18 min. cap)