Gym WODs

Thursday Aug 31, 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
200m Run
100m Farmer Carry
1:00 Plank

Wednesday Aug 30, 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
8 Skater Jumps
Every 2:00 x 10 rounds:

3 Power Snatch
10 Skater Jumps
8 Deadbugs
(15 minutes)

1 round:
20 Banded Pull Aparts
30 SL Hops into :30 SL Balance
10 Box Step Ups
10/10 SL Deadlifts

Then, cycle:
100m Run
5 Box Jumps
5 V-Ups
3 Deadlifts

5 rounds for time:

200m Run
12 Box Jumps or Step Ups
8 V-Ups
3 Deadlifts

(15 min. cap)

Tuesday Aug 29, 2023

(15 min.)

1 round:
8 Kneeling Thoracic + Archers, each
15 Scap Pull Ups
8 Down to Updog Transitions

Then, cycle:
3-5 DB Jerks
3-5 Strict Pull Ups
8 V-Ups
100m Rowling
20 min. AMRAP:

8 DB Jerks (45/25#)
8 Strict Pull Ups
12 V-Ups
250m Row

-Rest 1:00 after every 2 rounds-

(Post-wod)
3 rounds:

8 DB Rows, each arm
12 Band Dislocates

Monday Aug 28, 2023

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
10 Scorpion Kicks
8 Sit Ups
8 Push Ups
3 Burpees
5 Med-ball Clean
2 Med-ball Lunges, each leg
15 Double Unders
For time:

60 Double Unders
50 Push Ups
40 Sit Ups
30 Med-ball Cleans
20 Med-ball Lunges, total
10 Burpees

(8 min. cap)

Saturday Aug 26, 2023

(8-10 minutes)
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Back Push Press

Then,
1 rep Bear Complex
8 Deadbugs
8 Skater Jumps

(5 rounds over 20 minutes)

1 rep Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Then,
10 Deadbugs
20 Bicycle Crunches, each way
20 Skater Jumps
2 rounds for time w/ a partner:

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

Friday Aug 25, 2023

(15 minutes)
1 round:
8 Thoracic Rotations + Archers
:45 Prayer Stretch
8/8 World’s Greatest Stretch

Then, cycle:
20ft. HS Walk
20 ft. Lunge
150m Row
5 DB Pull Overs
Every 5:00 x 5 rounds:

40ft. HS Walk
300m Row
40ft. Walking Lunge
8 DB Pull Overs

Post-WOD:

3 rounds:

8 Arnold Press
15 Banded Pull Aparts

Thursday Aug 24, 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
200m Run
100m Farmer Carry
1:00 Plank

Wednesday Aug 23, 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
Every 2:00 x 10 rounds:

3 Power Snatch + 1 OHS
75-100 Single Unders

(5 OHS if different weights)

Post-wod walk, then:
1:30 Wall Stretch, each leg
(12 minutes)

10 Scorpion Kicks
5 Bench Press
8 Glute Bridges
8 Bicycle Crunches, each way
30 Lateral Hops
:30 Updog

18 min. AMRAP:

8 Bench Press
15 Glute Bridges
30 Bicycle Crunches, each way
120 Lateral Hops

-Rest 1:00-

Tuesday Aug 22, 2023

(20 minutes)
1 round:
*1:00 Slant Board*
1:00 Wall Stretch, each leg
10 Box Step Ups
1:00 Updog

Then, cycle:
2 Push Press (Find a heavy 2)
5 Box Jumps
5 Sit Ups
3 V-Ups
15 min. AMRAP:

5 Barbell Push Press
10 Box Jumps
15 Sit Ups
10 V-Ups

Monday Aug 21, 2023

Over 20 minutes:

Back Squats

10-8-6-4-2

Between rounds:
:20/:20 Lat Stretch
5 Wall Balls
8 Scap Pull Ups
3-5 Pull Ups
25-20-15 reps for time:

Wall Balls
Pull Ups
(8 minutes)
3-5 Back Squats
5 Box Jumps or Steps
5-10 Push Ups
10 Sit Ups
100m Run

5 rounds for time:

5 Back Squats
10 Box Jumps
15 Push Ups
20 Sit Ups
200m Run

-18 min. Cap-