Gym WODs

Wednesday Sep 13, 2023

(15-18 min)
1 round:
10 Kneeling Thoracic + Archers
:45 Prayer Stretch
8 Front Rack Reaches, each arm
8 Hang Power Cleans
8 Front Squats
8 Push Press
50 SL Hops into :30 SL Balance

Then, cycle:
2-3 Hang Power Cleans
2 Push Press
8 Sit Ups
15 Double Unders
Every 5:00 x 5 rounds:

5 Hang Power Cleans
3 Push Press
25 Sit Ups
30-50 Double Unders

Tuesday Sep 12, 2023

(18-20 minutes)

1 round:
1:30 Wall Stretch, each leg
50 SL Hops into :30 SL Balance
:30 Hang
15 Scap Pulls & Kip Swings

Then, cycle:
5 Ball Slams
5 Pull Ups
20 Bicycle Crunches
20 Plank Shoulder Touches
100m Run
18 min. AMRAP:

10 Med-ball Slams
15 Pull Ups
30 Bicycle Crunches, total
:30 Plank
200m Run

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