Gym WODs

Wednesday Aug 09, 2023

-8 minutes to build weight-

5 rounds over 20 minutes:

5 Deadlifts
3 Hang Power Cleans
10 Deadbugs
5 Ring Rows
5 KB Swings
5 V-Ups

(Score = total barbell load across 5 sets)

3 rounds for time:

20 Kb Swings
15 Ring Rows
15 V-Ups

-7 minute cap-

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

Bike
Sit Ups
Row
Push Ups
OH Barbell Hold
KB Squats
KB Swings
Bicycle Crunches
Bear Crawl
Lateral Hops
Burpees
Rest

(18 minutes)
1:00 Wall Stretch, each leg
:30/:30 Bicep/Pec Stretch
:30 Updog
10 Lunge Circles, each way

Then, cycle:
2 Bench Press, build to a heavy 2
8 Lunges
20 Bicycle Crunches
150m Row

18 min. AMRAP:

5 Bench Press
20 Lunges, step back
40 Bicycle Crunches, total
400m Row

(18-20 minutes)
1 round:
1:00 Wall Stretch, each leg
8 Kneeling Thoracic Rotation + Archers
15 Scap Pull Ups
10 Front Rack Reaches, each way
10 Front Squats
10 Strict Press

Then, cycle:
2 Thrusters, build to a heavy 2
3-5 Strict Pull Ups
10 Sit Ups
150m Row

5-10-15-10-5 for time:

Strict Pull Ups
Thrusters (95/65#)

Between rounds:
300m Row
30 Sit Ups

-18 min. Cap-

(8 minutes)
5 Front Squats
5 Squat Jumps
3-5 Pull Ups
5 V-Ups
50 Single Unders

Every 5:00 x 5 rounds:

8 Front Squats
8 Squat Jumps
8 Pull Ups
10 V-Ups
150 Single Unders

Saturday Aug 05, 2023

Strength
WOD

(8-10 minutes)
:30/:30 Saddle Wrist Stretch
:30 Hang
15 Scap Chin Ups
Then,
3-5 Chin Ups
8 KB swings
20 Bicycle Crunches
50 Single Unders

20 min. EMOM:
5-8 Chin Ups
15-20 KB Swings
60 Bicycle Crunches
100 Single Unders

(8 minutes)
100m Run or 150m Row
5-10 each of:
Wall Balls
Sit Ups
DB Snatches
Lateral Ball Tosses
Box Steps or Box Jumps

20 min. AMRAP w/ a partner:

Run or Row 500m together
50 Wall Balls
40 Sit Ups
30 DB Snatches
20 Lateral Wall Ball Tosses
10 Box Jumps or Step Ups, each

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

Strength
WOD

(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

Strength
WOD

(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