Gym WODs

Friday Nov 25, 2022

(15-18 minutes)
1 round:
Run 400m
10 Scap Pull Ups
15 Kip Swings
5-8 Pull Ups & Dips
:30 Pigeon Pose, each side
5-8 Hang Shrugs, HPC, Front Squats

Then, cycle:
1-2 Muscle Ups or Variation
2-3 Hang Power Cleans
12 Bicycle Crunches, total
50 Single Unders
Every 5:00 x 5 rounds:

3-4 Muscle Ups (3-5 Pull Ups + Dips)
5 Hang Power Cleans
40 Bicycle Crunches, total
150 Single Unders

-Track total time worked-

Wednesday Nov 23, 2022

(18 minutes)
1 round:
1:30 Wall Stretch ,each leg
10 Wall Slides + Rotations
10 Foam Roll Lats & Upper Back
10 Pull Aparts + Dislocates
5 Snatch Shrugs
5 Power Snatch
5 OHS (:03 lower)

Then, cycle:
10 Deadbugs
5 Hollow Rocks
2-3 Squat Snatches
15 Double Unders
10 rounds for time:

3 Squat Snatches
30 Double Unders
10 Hollow Rocks

-Rest 1:00 every 2 rounds-
-16 min. Cap-

Tuesday Nov 22, 2022

15-18 minutes:

1 round:
200m Run
1:30 Wall Stretch, each leg
10 Lat Foam Roll Passes, each side
8 T-Spine Rotations + 8 Archers
:30/:30 Pec Stretch
5 Down to Updog Transitions
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
5 Pull Ups
5-10 Push Ups
10 Sit Ups
200m Run
5 rounds for time:

10 Pull Ups
15 Push Ups
20 Sit Ups
400m Run

-20 min. cap-

Monday Nov 21, 2022

(18-20 min.)
1 round:
400m Run
20 Deadbugs
5 V-Ups
:30 Updog
10 Scap Pull Ups
15 Kip Swings
5 DB Front Squats, Push Press & Thrusters
10 Jumping Lunges

Then, cycle:
150m Row
5-8 DB Thrusters
5-8 TTB
5/5 Lunges
Buy-in: 800m Row

21-15-9
DB Thrusters w/2 DB’s
TTB
Lunges, total reps (Rx+=one DB)

Buy-out: 200m Run

Saturday Nov 19, 2022

8-10 minutes:
10 Scorpion Kicks
10-20 Side to side swings
5-8 Bench
3-5 Chin Ups
5/5 Bird Dogs

20 min. EMOM:
A: 8-10 Bench Press
B: 5-8 Chin Ups
C: 8/8 Bird Dogs
D: 100m Jog/Walk
20 min. Partner AMRAP:

100m Farmers Carry, each
20 Pull Ups
20 Partner Med-ball Sit Ups
20 Wall Balls
20 Burpees
200 Single Unders

Friday Nov 18, 2022

20-22 minutes:
1 round:
400m Run
10 Lunge Circles, each way
10 Scap Pull Ups
3-5 cycles, 2 Kip Swings + 1-2 Pull Ups
8-10 reps each of:
DL, Hang Shrugs, HPC, Front Squat
10 L-sit-Tabletops
10 Box or Bench Dips

Then, cycle:
1-2 Muscle Ups
3 HPC
5/5 Mountain Climbers
50 Single Unders
10 Deadbugs
5 rounds for time:

3 Muscle-ups (3-5 Strict Pull Ups & Dips)
5 Hang Power Cleans
8/8 Mountain Climbers
150 SIngle Unders

-15 min. cap-

Thursday Nov 17, 2022

50:00

10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Post Lat Stretch, each side
2:00 Squat Hold + 10/10 Thoracic Rotations
*2:00 Slant Board*

Then, cycle:
500m Row
5 T- Spine Rotations + 5 Archer’s, each way
15 Push Ups
15 Ring Rows
15 Air Squats
50 Jumping Jacks
1:00 SL Balance, each leg - parallette if able
100m Rack Carry + 100m Waiters Walk
8 Reverse Hypers

Wednesday Nov 16, 2022

(15-18 minutes)
1 round:
1:30 Wall Stretch ,each leg
10 Wall Slides + Rotations
10 Foam Roll Passes on Lats
10 Box Step Ups
5 Snatch Shrugs
5 Power Snatch
5 OHS (:03 lower)

Then, cycle:
2-3 Squat Snatches
5 Box Jumps
200m Run or 250m Row
Every 5:00 x 5 rounds:

5 Squat Snatches
8 Box Jumps
500m Run (625m Row)

-Track working time-

Tuesday Nov 15, 2022

(18 minutes)
2 rounds:
5 Thoracic Rotations + 5 Archers, each way
15 Banded Pull Aparts
5-10 Pike HSPU
:30 Updog
10 Wrist Waves/Pets
50 Lateral Hops

Then, cycle:
3-5 HSPU
3-5 Pull Ups
8 V-Ups
:30 Farmer March
18 min. AMRAP:

8 HSPU
10 Pull Ups
12 V-Ups
100m Farmer Carry