Gym WODs

Friday Oct 21, 2022

(18 minutes)
2 rounds:
5 Hang Shrugs
5 Hang Power Cleans
10/10 Front Rack Reaches
5 Push Press
5 Push Jerks
:30/:30 Banded Tricep Stretch

Then, cycle:
2-3 Hang Power Cleans
2-3 Push Jerk
5 Lunge Circles, each way
16ft. Seal Walk
150m Row
20 min. AMRAP:

3 Hang Power Cleans
5 Push Jerks
10 Lunges, total
32ft. Seal Walk
300m Row

-Every 2 rounds, rest 2:00-

Thursday Oct 20, 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:
4:00 Row
50 Bicycle Crunches
:30 Plank
8 Reverse Hypers

Wednesday Oct 19, 2022

(18 minutes)
2 rounds:
5 Snatch Shrugs
5 Power Snatch
5 OHS
40 Lateral Hops
10 Wrist Waves/Pets
:30 Updog

Then, cycle:
2-3 Power Snatch
2-3 OHS
5 V-Ups
Run 100m
Buy-in: 400m Run

Then, 5 rft:
3 Power Snatch
3 OH Squats
10 V-Ups
200m Run

(16 min. cap)

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-