Gym WODs

Saturday Jan 21, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Scap Push Ups
:10 Hold + 3-5 Jerks
5 Curls
10 Supermans
5 V-Ups


20 min. EMOM:

:10 FR Hold, then 3 Split Jerks
8-10 Curls
10-15 V-Ups
50m Run + 50m Walk
For time:

800m Partner Run
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each
600m Row, each - same time
50 Lunges
40 Single Arm DB Push Press
30 Wall Balls
20 V-Ups, each

Friday Jan 20, 2023

Over 20 minutes, complete:

Barbell Bench Press
10-8-6-4-2

*Score = total tonnage

Between sets, alternate:

10 L-sit to Tabletop
5/5 Pistol Ups
30 Lateral Hops

Or

5/5 Side Plank Hip Touches
10 Scap Push Ups
3-5 Dips
5 rounds for time:

5/5 Pistols
10 Dips
10/10 Side Plank Hip Touches
40ft. Seal Walk
80 Lateral Hops

-20 min. cap-

Thursday Jan 19, 2023

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
15 KB Deadlifts
100m Farmer Carry
1:00 OH Barbell Hold
8 Jefferson Curls
10 Hip Extensions
50/50 SL Hops

Wednesday Jan 18, 2023

(18 minutes)

1 round:
2:00 Frog Stretch
10 Wrist Waves & Pets
10 Wall Slides + Rotations
5-8 of each press move, empty bar
20 Deadbugs

2-4-6 Press Moves building to weight
16 Bicycle Crunches
:30 Updog
150m Row or 100m Run
For time:

500m Row or 500m Run
60 Bicycle Crunches, total
8 Strict Press
500m Row or 500m Run
60 Bicycle Crunches, total
16 Push Press
500m Row or 500m Run
60 Bicycle Crunches, total
24 Push Jerks
500m Row or 500m Run

-16 min. cap-

Tuesday Jan 17, 2023

(18 minutes)
1 round:
400m Run
10 Pull Aparts & Dislocates
10 Scap Chin Ups
5 Shrugs & Power Snatch

Then, cycle:
10 Dislocates & Pull Aparts
3 Power Snatch
3 DL
3-5 Strict Chin Up
100m Run
For time w/ a 20 min. Cap:

Buy-in: 400m Run

10-8-6-4-2 each of:

Power Snatch
Strict Chin Ups

-Run 200m between rounds-

Buy-out: 15 DL

Monday Jan 16, 2023

Every 3:30 x 5 rounds:

3 Back Squats (Score = total tonnage)

Between sets, cycle:
15 Double Unders
5 Glute Bridges
10 Scorpion Kicks
5-10 Push Ups
3/3 Jumping Lunges
For time:

60 Double Unders
50 Glute Bridges
40 Push Ups
30 Sit Ups
20 Jumping Lunges, total
10 Jumping Squats

-8 min. cap-

Saturday Jan 14, 2023

(8-10 minutes)
20 Banded Pull Aparts
10 Scap Push Ups
8-10 DB Bench
5 Curls
10 Kip Swings
5 TTB

20 min. EMOM:

8-10 DB Bench
8-10 Curls
10 TTB
50m Run + 50m Walk
For time w/ a partner:
800m Run
40 Push Ups
40 Sit Ups
40 Bumper Rows

500m Run
30 Push Ups
30 Sit Ups
30 Bumper Rows

400m Run
20 Push Ups
20 Sit Ups
20 Bumper Rows

Buy-out: 30 Burpees

Friday Jan 13, 2023

(20 minutes)

2 rounds:
4 point toe touches x 5 cycles each side
10 Scap Pull Ups
10 Kip Swings
10 Dip Scap Push Ups
10 L-Sit to Tabletop

Then, cycle:
1-2 Muscle Ups
3-5 Deadlifts
15 Double Unders
:20 Plank
6 rounds for time:

3 MU or 5 Pull Ups & Dips
5 Deadlifts
35 Double Unders
1:00 Plank

-1:00 Rest-
(20 min. cap)

Thursday Jan 12, 2023

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
350m Row
1:00 OH Barbell Hold
8 Jefferson Curls
10 Hip Extensions
15 Hanging Strict Knee Raises

Wednesday Jan 11, 2023

(18 minutes)

1 round:
2:00 Frog Stretch
10 Wrist Waves & Pets
10 Wall Slides + Rotations
5-8 press moves, empty bar
20 Deadbugs

2-4-6 Press Moves building to weight
8 Sit Ups
:30 Updog
200m Row
For time:

500m Row
20 Sit Ups
8 Strict Press
500m Row
20 Sit Ups
16 Push Press
500m Row
20 Sit Ups
24 Push Jerks
500m Row

-16 min. cap-