Gym WODs

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

Thursday Oct 06, 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:
500m Row
150 Single Unders
10/10 Side Plank Hip Touches
:30 V-sit
8 Jefferson Curls

Wednesday Oct 05, 2022

(18-20 minutes)
2 rounds:
10 World’s Greatest Stretch, each way
:45 Prayer Stretch
10 Wrist Waves/Pets
10 Scap Chin Ups
5 DB Strict Press

Then, cycle:
200m Run or 250m Row
5-10 Strict Chin Ups
5-10 DB Push Press
20 Bicycle Crunches
4 rounds for time:

Run 400m or Row 425/500m
Max Strict Chin Ups
Max 2xDB Push Press
30 Bicycle Crunches

-18 minute cap-

Tuesday Oct 04, 2022

(15-18 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-

Monday Oct 03, 2022

Every 4:00 x 6 rounds:
Back Squat
5-5-3-3-2-2

Between rounds:
:30 Updog
3/3 Cossacks Squats
3-5 Med-ball Cleans
10 Scorpion Kicks
5-10 Push Ups
10 Kip Swings
3-5 TTB
AMRAP: 5:00 on, 3:00 off, 5:00 on of:

6 Cossacks Squats, each way
8 TTB
10 Med-ball Cleans
12 Push Ups

Saturday Oct 01, 2022

(8-10 minutes)
2 rounds:
5 Jerks at empty bar & 30 Lateral Hops

Then,
2 Jerks
5/5 Bent Over Rows
12 Mountain Climbers

20 min. EMOM:

A- :10 FR Rack Hold + 2 Jerks
B- 6 DB Bent Over Rows, each side
C- 10 Deadbugs
D- 30 Mountain Climbers
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 Sep 30, 2022

12 minutes:
10/10 SL DL
10 Deadbugs
10 Lunge Circles, each way
5 Power Shrugs
5 Squat Cleans

Every 3:00 x 6 rounds:
1 Clean Shrug
2 Squat Cleans
5 DB Bench Press
4 rounds for time:

10 Squat Jumps
10 Lunges, each leg
10 V-Ups
10 DB Bench Press

-8 minute cap-

Thursday Sep 29, 2022

45:00

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

Then, cycle:
4:00 Row
10 Back Extensions
1:00 Hang
1:00 Plank