Gym WODs

Wednesday Sep 20, 2023

Over 18 minutes:

Deadlifts
5-5-5-5-5

Between sets, alternate:
3 Hang Shrugs
3 Hang Power Cleans
50 Single Unders
:30 Founder

or

10 Mountain Climbers
5 Glute Bridges
10 Deadbugs
3 rounds for time:

8 Hang Power Cleans (135/95#)
15 Glute Bridges
30 Mountain Climbers, total
150 Single Unders

(10 min. cap)

Tuesday Sep 19, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
8 Kneeling Thoracic & Archers
10 Push Press
Forearm Bar Smash 10-20 Passes
15 Scap Pull Ups

Then, cycle:
3-5 Push Press
3-5 Pull Ups
15 Double Unders
20 Bicycle Crunches
20 Plank Shoulder Touches
Every 5:00 x 5 rounds:

8 Barbell Push Press
8 Strict Pull Ups
40 Double Unders
40 Bicycle Crunches, total
:40 Plank

Saturday Sep 16, 2023

(8-10 minutes)

8 Kneeling Thoracic + Archers
8 Snatch Shrugs
8 Power Snatch
10 Scap Chin Ups

Then, cycle:
2-3 Power Snatch
8 V-Ups & Supermans
3-5 Chin Ups
20 Plank Shoulder Touches

20 min. EMOM:

3-4 Power Snatch
12 Deadbugs
5-8 Chin Ups
30 Plank Shoulder Touches
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 15, 2023

(18 minutes)
1 round:
:30/:30 Samson Stretch
1:00 Post Pec Stretch, each side
15 Bench Press
15 Knee Raises
10/10 SL Deadlifts

Then, cycle:
5 Bench Press
3-5 Straight Leg Raises
8 KB Swings
100m Rowling
20 min. AMRAP:

8 Bench Press
8 Straight Leg Raises
20 KB Swings
300m Row

-Rest 1:00 every 2 rounds-

Thursday Sep 14, 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 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-