Gym WODs

Saturday Aug 26, 2023

Strength
WOD

(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

(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

Strength
WOD

(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-

Saturday Aug 19, 2023

Strength
WOD

(8-10 minutes)

3 Hang Power Cleans + :10 Rack Hold
5 Pull Overs
30 Lateral Hops
5 Down to Updog transitions
:30 Updog

20 min. EMOM:

3 Hang Power Cleans + :15 Front Rack Hold
8 Pull Overs
:30-:45 Plank
50m Run + 50m Walk

For time with a partner:

800m Row
70 Double Unders
60 Ball Slams
50 DB Push Press
40 Lateral Ball Tosses
30 Sit Ups, each
20 DB Snatch, each
10 Rope Climbs

Friday Aug 18, 2023

(15-18 minutes)
1 round:
1:00 Wall Stretch, each leg
10 Wrist Waves/Pets
10 HS Kick Ups
8/8 Pistol Ups
30/30 SL Hops + :30 SL Balance

THen, cycle:
2/2 Pistols
5 Glute Bridges
8 Skater Jumps
20ft. HS Walk

Every 5:00 x 5 rounds:

10 Pistols, alternating
20 Glute Bridges
20 Skater Jumps
40ft. HS Walk

(8-10 minutes)

5 DB Pull Overs
20ft. HS Walk
10 Scap Pull Ups
100m Rowling
30 Plank Shoulder Touches

Every 5:00 x 5 rounds:

300m Row
10 DB Pull Overs
40ft. HS or Seal Walk
:30 Hang

Thursday Aug 17, 2023

50:00

*2:00 Slant Board*
*Fish Game*
2:30 Frog Stretch
8 Kneeling Thoracic Rotations + Archers
1:30 Figure 4 Stretch, each side
2:00 Wall Stretch, each leg
15 Band Pull Aparts & 10 Dislocates (x2)
8 World’s Greatest Stretch, each way
Lacrosse Ball Trap Release
Foundation Training Video
10 Foam Roll Passes everywhere
Carry, Row or Bike with any remaining time

Wednesday Aug 16, 2023

Every 2:00 x 10 rounds:

3 Power Snatch
75 Single Unders

Post-wod walk, then:
120 Bicycle Crunches

(12 minutes)

10 Scorpion Kicks
5 Bench Press
8 Glute Bridges
8 Sit Ups
30 Single Unders
:30 Updog

18 min. AMRAP:

8 Bench Press
15 Glute Bridges
30 Sit Ups
150 Single Unders

-Rest 1:00-