Gym WODs

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

(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

Thursday Jul 13, 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 12, 2023

(15-18 minutes)

1 round:
8 Kneeling Thoracic Rotations + Archers
30 SL Hops into :30 SL Balance, each leg
8 Lunge Circles, each way + :30 Half Split
8 Clean Shrugs
8 Power Cleans
8/8 Front Rack Reaches

Then, cycle:
50 Single Unders
:30 Downward Dog
:15 Plank
3/3 KB Lunges
3/3 Around the Worlds
1-2 Power Cleans (Find WOD weight)

For max load and time:

5-4-3-2-1
Power Cleans

After each set:
8/8 KB Around the Worlds
12 KB Lunges, total
:40 Plank
100 Single Unders

:45 on/:15 off x 3 rounds:

Box Jumps/Step Ups
DB Push Press
:20/:20 Side Plank
Med-ball Cleans
Lateral Hops
Sit Ups
Row
Banded Dislocates
Hang (Scap Pull Ups)
Push Ups
Seal Walk/Bear Crawl
Rest

(18 minutes)

One round:
:30/:30 Post Pec Stretch
8 Kneeling Thoracic + Archers, each way
10 Light Bench Press
10 Light Curls
:30/:30 Pigeon Pose

Then, cycle:
5 Bench Press
3-5 Curls
5 V-Ups
5 Sit Ups
100m Rowling

5 rounds for time:

8 Bench Press
8 DB Curls
10 V-Ups
15 Sit Ups
500m Row

-22 min. cap-

Monday Jul 10, 2023

-7 min. to build/stretch-

Then, over 20 minutes:

Front Squat (Find a 3 rep max)

3-3-3-3-3

Between sets:
3 Med-ball Cleans
10 Scorpion Kicks
5 Scap Pull Ups
5 Pull Ups
5 Sit Ups

14 min. AMRAP:

5 Front Squats (135/95)
10 Med-ball Cleans
12 Pull Ups
20 Sit Ups

: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 08, 2023

Strength
WOD

(8-10 minutes)
10 Kneeling Thoracic & Archers - ONCE
10 Scap Chin Ups
3 Chin Ups
5/5 SA DB Bench Press
8 Deadbugs
8/8 Bicycle Crunches
8 Skater Jumps

20 min. EMOM:

5-8 Chin Ups
8/8 SA DB Bench Press
60 Bicycle Crunches
20 Skater Jumps

2 rounds for time w/ a partner:

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

Friday Jul 07, 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

20 min. AMRAP:

10 Push Press (115/85)
10 KB Swings (24/16kg)
10 Box Jumps (24/20)

-Rest 1:00 every 2 rounds-

15 min. AMRAP:

8 Back Squats
8/8 Lunges
5/5 DB Push Press
15 Sit Ups
150 Single Unders