Gym WODs

Monday Nov 14, 2022

(18-20 minutes)
1 round:
400m Run
15 Band Dislocates & Pull Aparts
10 Banded Good Mornings
50 Lateral Hops
10 Deadbugs
Empty Bar for 8 reps each:
Shrugs
Power Cleans
Front Squats
1:00 Front Squat Hold

Then, cycle:
3 Front Squats - build to a heavy 3
10 Sit Ups
5-10 Push Ups
15 Double Unders
For time:
Buy-in: 40 Push Ups

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

Front Squats (135/95)

Alternating with:
10-20-30-40

Sit Ups
Double Unders

Saturday Nov 12, 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
2 rounds of 5-10 reps each:

Push Ups
Jumping Squats
Lunges, each leg
Sit Ups
High Knees, each leg

“Deck of Death”
Hearts: Push Ups
Diamonds: Bicycle Crunches, each way
Clubs: Air Squats
Spades: Jumping Lunges, total reps

Joker = 20 Burpees

Friday Nov 11, 2022

(20-22 minutes)
1 round:
400m Run
15 Band Dislocates & Pull Aparts
10 Banded Good Mornings
10/10 SL DL
1:00 Squat Hold
10 Deadbugs
Empty Bar for 8 reps each:
Deadlifts
Hang Power Cleans
Push Press
Push Jerks
Back Squats

Then, cycle:
50 Single Unders
6 DL
4 Hang Power Cleans
3 Push Jerks
5 Rounds For Time

12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

-100 Single Unders between rounds-

(18 minute cap)

(Post-wod)
1:00 Pigeon Pose, each side

Thursday Nov 10, 2022

50:00

2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Post Lat Stretch, each side
10 Foam Roll Passes everywhere
2:00 Squat Hold
*1:30 Slant Board*

Then, cycle:
500m Row
5 T- Spine Rotations + 5 Archer’s, each way
10 Side Plank Hip Touches, each side
10 Cossacks Squats
1:00 SL Balance, each leg
200m Suitcase Carry
8 Reverse Hypers

Wednesday Nov 09, 2022

(18 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
10 Pull Aparts & Dislocates
10 Wrist Waves/Pets
:30/:30 Post Lat Stretch
5 Snatch Shrugs
5 Power Snatch

Then, cycle:
1 Snatch Shrug
2 Power Snatch
3/3 KB Around the Worlds
15 Double Unders
10 rounds for time:

3 Power Snatch
5/5 KB Around the World
10 Sit Ups
30 Double Unders

-Rest 1:00 after every 2 rounds-
-22 minute cap-

Tuesday Nov 08, 2022

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

Then, cycle:
3-5 HSPU
3-5 Pull Ups
3/3 Bird Dogs
200m Run
5-10-15-10-5 reps for time:

HSPU
Pull Ups
Bird Dogs, each side

-Run 400m between rounds-

(18 min. cap)

Monday Nov 07, 2022

(18-20 minutes)
Build to a heavy 3 rep Back Squat

Between sets, cycle:

:30 Updog
3/3 Cossacks Squats
5 Glute Bridges
15 Double Unders
10 Scorpion Kicks
5-10 Push Ups
10 Sit Ups
12 minute AMRAP:
10-20-30-40...reps of:

Push Ups
Sit Ups
Cossacks Squats
Glute Bridges
Double Unders

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

Saturday Nov 05, 2022

8-10 minutes:
10 Scorpion Kicks
10-20 Side to side swings
5-8 DB Bench
3-5 Rows, each arm
3-5 Windshield Wipers, each way

20 min. EMOM:
A: 10 DB Bench Press
B: 6 DB Rows, each arm
C: :20/:20 Lat stretch on a post
D: 5-10 DB Windshield Wipers, each way
2 rounds of 5-10 reps each:

Push Ups
Jumping Squats
Lunges, each leg
Sit Ups
High Knees, each leg

“Deck of Death”
Hearts: Push Ups
Diamonds: Sit Ups
Clubs: Jumping Squats
Spades: Lunges, total reps

Joker = 400m Group Run

Friday Nov 04, 2022

(15-18 minutes)

2 rounds:
8/8 SL DL
5 Hang Power Cleans
5 Push Press
5 Jerks
10 Banded Dislocates & Pull Aparts

Then, cycle:
5 Deadlifts
3 Hang Power Cleans
2 Jerks
Run 100m or Row 125m
10 Deadbugs
Every 5:00 x 5 rounds:

10 V-Ups
10 Deadlifts
5 Hang Power Cleans
3 Jerks
Run 200m or Row 250m

Thursday Nov 03, 2022

50:00

2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Post Lat Stretch, each side
10 Foam Roll Passes everywhere
2:00 Squat Hold
*1:30 Slant Board*

Then, cycle:
500m Row
5 T- Spine Rotations + 5 Archer’s, each way
10 Side Plank Hip Touches, each side
:30 Plank
:30 Hang
200m Suitcase Carry
8 Reverse Hypers