Gym WODs

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

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)