Gym WODs

Tuesday Oct 18, 2022

(18-20 minutes)
2 rounds:
10 Scap Pull Ups
10 Kip Swings
5 LIGHT Arnold Press
30 SL Hops + :30 SL Balance

Then, cycle:
5 DB Arnold Press
10 Hollow Rocks
5 Pull Ups
15 Double Unders
200m Run
12 min. AMRAP:

8 Seated DB Arnold Press
10 Hollow Rocks
12 Pull Ups, any style
35 Double Unders

Monday Oct 17, 2022

-3 minutes to find weight-

Every 4:00 x 4 rounds
KB FR Split Squats x 5, each leg (:03 lower)

Between sets, cycle:
10 Scorpion Kicks
5 Press Ups
5-10 Push Ups
10 Sit Ups
5-10 Glute Bridges
3 Burpees
15 minutes:
Buy-in: 25 Burpees

Then, 10-20-30-40…
Push Ups
Glute Bridges
Sit Ups
Air Squats

Saturday Oct 15, 2022

-5 min to build to Jerk & Row weights-

Every 4:00 x 6 rounds:
Jerks w/ a :10 FR hold before and after set
3-2-1-3-2-1

Between sets, complete:
6/6 DB Bent Over Rows
15 Sit Ups
50 Single Unders
10 Kip Swings
5 Pull Ups
5-10 Push Ups
5-10 Medicine Ball Cleans
100m Weighted Run

Workout of the Day:
Two rounds for time with a partner:
20 Pull Ups
400m Weighted Run
20 Medicine Ball Cleans
20 Push Ups
200m Weighted Run
20 Medicine Ball Cleans
20 Push Ups

22 minute time cap

Friday Oct 14, 2022

(15 minutes)

2 rounds:
10 Good Mornings + 10 Round & Arch
:30 Saddle Wrist Stretch
5 Deadlifts
5 Hang Power Clean
5 Front Squats
10/10 Front Rack Reaches
10 Push Ups

Then, cycle:
3/3/3 DL-HPC-FS
5-8 DB Bench
15 Double Unders
Every 5:00 x 5 rounds:

5 Deadlift
5 Hang Power Cleans
5 Front Squats
10 DB Bench Press
30 Double Unders

Thursday Oct 13, 2022

50:00

1:30 Wall Stretch, each leg
7:00 Wall Squat Routine
10 Down to Updog Transitions
1:00 Down Dog
1:00 Post Lat Stretch, each side
10 Foam Roll Passes everywhere
2:00 Squat Hold
*1:30 Slant Board*

Then, cycle:
2:30 Row
100 Lateral Hops
50 Bicycle Crunches
:30 V-sit
5 Jefferson Curls
8 Reverse Hypers

Wednesday Oct 12, 2022

(18 minutes)
2 rounds:
10 Wrist Waves/Pets
10 Lat Foam Roll Passes
:45 Prayer Stretch
5 DB Front Squats
5 DB Press
10 Wall Slides

Then, cycle:
3-5 DB Push Press
3-5 DB Thrusters
5 Hanging SLL
:30 Updog
Row 200m
6:00 on/3:00 off/6:00 on - Amrap of:

5 DB Push Press
5 DB Thrusters
10 Hanging SLL or Knee Raises
300m Row

(Post-wod)
2:00 Wall Stretch, each leg

Tuesday Oct 11, 2022

(18-20 minutes)
2 rounds:
5 Hang Shrugs
5 Hang Power Snatch
10 Scap Pull Ups
30 SL Hops + :30 SL Balance

Then, cycle:
3 Hang Power Snatch - find a heavy 3
3-5 Strict Pull Ups
3/3 KB Snatch
10 Sit Ups
Run 100m
5-10-15-10-5 reps for time:

KB Snatch, each arm
Strict Pull Ups
Sit Ups x 2

-Run 200m between rounds-
-15 minute cap-

Monday Oct 10, 2022

Every 4:00 x 6 rounds:
Back Squat
3-3-2-2-1-1

Between rounds, cycle:
:30/:30 Pec Stretch on wall
5 V-Ups
:30 Child’s Pose
5-10 Push Ups
50 Single Unders
5 Wall Balls
21-15-9 reps for time:

Wall Balls
V-Ups
Push Ups

-100 Single Unders after each round-

Saturday Oct 08, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar, 30 High Knees & 30 Butt Kickers

Then,
2 Jerks
5/5 Bent Over Rows
3/3 Deadbugs
50 Single Unders


20 min. EMOM:

A- :10 FR Rack Hold + 2 Jerks
B- 8 DB Bent Over Rows, each side
C- 10 Deadbugs
D- 100 Single Unders
8 minutes:
Find a partner
100m Row
5-10 Wall Balls
10 Kip Swings
3-5 Pull Ups
10 Scorpion Kicks
5 Burpees

5 rounds for time:
300m Row/150 Skips
30 Sit Ups
20 Wall Balls
15 Pull Ups
10 Burpees

Friday Oct 07, 2022

(30 minutes)

-6 minutes to build to working weight-

3 rounds:
1 Clean Shrug
2 Squat Cleans

3 rounds:
1 Clean Shrug
1 Squat Clean

Between rounds, cycle:
100m Row
6 Lunges
6 Hollow Rocks
:20/:20 Face Down Pec Stretch
6 DB Bench
4 rounds, not for time:

Row 300m
12 Lunges
12 Hollow Rocks
10 DB Bench