Gym WODs

Monday Jul 24, 2023

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

Then, cycle:
3 OH Squats
3 Front Squats
3 Back Squats
3/3 Lunges
8 Push Ups
50 Single Unders

For time:

10 OH Squats
20 Lunges
20 Push Ups
30 Sit Ups
200 Single Unders

20 Front Squats
20 Lunges
20 Push Ups
30 Sit Ups
200 Single Unders

30 Back Squats
20 Lunges
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
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bicycle Crunches
Burpees
Lateral Hops

(8-10 minutes)

8 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3-5 Chin Ups
5 SA DB Bench Press
10 Deadbugs
10 Skater Jumps

20 min. EMOM:

5-8 Strict Chin Ups
8-10 SA DB Bench Press
:30-:60 V-Sit
20 Skater Jumps

For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 x 100m Relay

Friday Jul 21, 2023

Strength
WOD

(18-20 minutes)
1 round:
1:30 Wall Stretch, each leg
1:00 Prayer Stretch
:30/:30 Saddle Wrist Stretch
8 Hang Shrugs
8 Hang Power Cleans
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
2-3 Hang Power Cleans
3-5 Knees to Elbows
20 Lateral Hops
20ft. HS Walk
:30 Updog

15 min. AMRAP:

5 Hang Power Cleans
10 Knees to Elbows
80 Lateral Hops
40ft. HS Walk (Seal, Bear)

Thursday Jul 20, 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*

Weight building walk after

Wednesday Jul 19, 2023

(18 minutes)
1 round:
8 Kneeling Thoracic Rotations + Archers
20 Banded Pull Aparts
:30/:30 Post Pec Stretch
10 Light Bench Press
10 Box Step Ups

Then, cycle:
150m Row
5 Bench Press
5 Box Jumps
5/5 Mountain Climbers
:15 Plank

4 rounds for time:

500m Row
10 Bench Press
15 Box Jumps
15 Mountain Climbers, each way
:30 Plank

(20 min. cap)

: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 18, 2023

Strength
WOD

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
Foam Roll - Lats, Upper Back & Calves
10 Scap Pull Ups
15 Kip Swings
100 Single Unders

Then, cycle:
3-5 Pull Ups
10 V-Ups
10 Deadbugs
15 Double Unders
10 Wrist Waves/Pets

Every 2:00 x 10 rounds:

5-10 Pull Ups
30 Double Unders

Post-wod:
120 Bicycle Crunches, total

Monday Jul 17, 2023

Over 20 minutes:

Front Squat

3-3-3-3-3

Between sets:
5 Wall Balls
10 Scorpion Kicks
3 Burpees
5 Sit Ups
:30 Updog

Every 5:00 x 5 rounds:

5 Front Squats
10 Burpees
15 Wall Balls
20 Sit Ups

:45 on/:15 off for 3 rounds, cycling stations:

Pull Ups/Ring Rows
Sit Ups
Row
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bicycle Crunches
Burpees
Lateral Hops

Saturday Jul 15, 2023

Strength
WOD

(8-10 minutes)

8 Kneeling Thoracic & Archers - ONCE
5 Ring Rows
5 SA DB Bench Press
10 Deadbugs
50 Single Unders

20 min. EMOM:

15 Ring Rows
8-10 SA DB Bench Press
60 Bicycle Crunches
100 Single Unders

For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 Wall Walks, total

-25 min. cap-

Friday Jul 14, 2023

(15 minutes)
10 Scorpion Kicks
10 Wrist waves/pets
:30 Updog
3 Push Press
3-5 Chin Ups
5 V-ups
5 Burpee

Every 5:00 x 5 rounds:

5 Push Press
8 Strict Chin Ups
12 V-Ups
12 Burpees

(8 minutes)
5-8 Wall Balls
10 DU or 20 Lateral Hops
10 Scorpion Kicks
5 Burpees
5 Med-ball sit ups
100m Run

2 rounds for time w/ a partner:

50 Wall Balls
40 DU’s, each (Lateral Hops x 80)
30 Burpees
20 Med-ball Sit Ups
10 x 100m Relay