Gym WODs

Thursday Dec 01, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
2:00 Frog Stretch - once

Then, cycle:
4:00 Row
Foam Roll, 10 passes everywhere
10 Push Ups
10 Superman Ext.
10 Cossacks, each way
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday Nov 30, 2022

(18-20 minutes)
1:30 Wall Stretch, each leg - once

2 rounds:
5 Snatch Shrugs, Power Snatch, OHS, Squat Snatch
10 Scap Chin Ups
5 Lunge Circles, each way
:30 Updog

Then, cycle:
1-2 Squat Snatches
2-3 Chin Ups
3/3 Bird Dogs
3/3 Jumping Lunges
30-50 Double Unders
10 rounds:

2 Squat Snatches
4 Chin Ups
6 Bird Dogs, each side
8 Jumping Lunges, total

-2 rounds, then rest 1:00-

Tuesday Nov 29, 2022

(18 minutes)
1 round:
Knee Over Toes Stretch, 10 each side
5 Kneeling Thoracic Rotations + Archers, each side
400m Run
10 DB Arnold Press
15 Kip Swings
10 Knee Raises
10 Box Step Ups
:30/:30 Pigeon Pose

Then, cycle:
3-5 HSPU
3-5 TTB
5 Box Jumps
Run 100m or Row 150m
21-15-9 (15-12-9)

HSPU
TTB
Box Jumps

-Run 400m or Row 500m between rounds-
(18 min cap)

Monday Nov 28, 2022

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
Run 400m
:30/:30 Face Down Pec Stretch
10/10 SL DL
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
3 Pull Ups
8 Push Ups
10 Air Squats
10 KB Swings
Run 100m
10 min. AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

-2:00 Rest-

For time:

400m Run
24 American KB Swings
12 Pull Ups
200m Run
12 American KB Swings
6 Pull Ups

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