Gym WODs

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

Wednesday Nov 02, 2022

(18 minutes)
2 rounds:
5 Snatch Shrugs
5 Power Snatch
5 OHS (:03 Lower)
10 Wrist Waves/Pets
100 Single Unders
5 Down to Updog

Then, cycle:
2 Power Snatch + OHS (Find a heavy 2)
3/3 Bird Dogs
3/3 Cossacks Squats
15 Double Unders
12 min. AMRAP
3-6-9-12… reps of:

Power Snatch + OHS
Cossacks Squats, each way
Double Unders x 10 (30-60-90)

-10 Total Bird Dogs after each round-

Post-wod: 3x8 Back Extensions

Tuesday Nov 01, 2022

(18 minutes)
2 rounds:
10 Scap Pull Ups
10 Kip Swings
5 Tea Cups, each direction
5 LIGHT Arnold Press
30 SL Hops + :30 SL Balance

Then, cycle:
5 DB Arnold Press
10 Sit Ups
5 Chin Ups
200m Run
For time w/ 16 min. cap:

Buy-in: 50 Sit Ups

4 rounds:
8 Arnold Press
8 Strict Chin Ups
400m Run

Buy-out: 50 Sit Ups

Monday Oct 31, 2022

Every 4:00 x 5 rounds:
5 KB FR Split Squats, each leg (:03 lower)

Between sets, cycle:
10 KB Swings
:20/:20 Pec Stretch
10 Push Ups
3 Burpees
5 V-Ups
:30 Goblet Squat Hold
12 min. AMRAP:

10-20-30-40... reps of:

KB Goblet Squats
KB Swings
Push Ups
V-Ups

-10 Burpees after each round-

Saturday Oct 29, 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: :30 Hanging side to side swing
D: 5-10 DB Windshield Wipers, each way
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 Oct 28, 2022

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

2 rounds:
5 T- Spine Rotations + 5 Archer’s, each way
5 Hang Shrugs
5 Hang Power Cleans
5 Push Press
5 Push Jerk
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
3 Hang Power Cleans
3 Push Jerks
10 Lunge Circles, each way
5 TTB
50 Single Unders
12-9-6 rft:

Hang Power Clean
Push Jerk
Lunges, each leg
TTB
Single Unders x 10

-12 min. cap-

Thursday Oct 27, 2022

50:00

2:00 Wall Stretch, each leg
2:00 Frog Stretch
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
10 Push Ups
10 Ring Rows
10 Side Plank Hip Touches, each side
:30 Plank
:30 Hang
8 Reverse Hypers