Gym WODs

Wednesday Oct 26, 2022

(16-18 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:
2-3 Power Snatch + OHS
3/3 Bird Dogs
5 Burpees
15 Double Unders
Buy-in: 20 Burpees

5 rounds:
3 Power Snatch + OHS
10 Bird Dogs
35 Double Unders

Buy out: 20 Burpees

-15 min. cap-

Post-wod: 3x8 Back Extensions

Tuesday Oct 25, 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 Bicycle Crunches, each way
5 Pull Ups
200m Run
15 minute AMRAP:

8 Arnold Presses
12 Pull Ups
20 Bicycle Crunches, each way
400m Run

Monday Oct 24, 2022

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

Between sets, cycle:
5 Glute Bridges
:20/:20 Pec Stretch
10 Push Ups
3/3 Cossacks Squats
:30 Squat Hold
3 rft:
20 Glute Bridges
20 Cossacks Squats, total
20 Air Squats
30 Push Ups
30 Double Unders
30 Sit Ups

-12 min. cap-

Saturday Oct 22, 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-:60 Hang
D: 5-10 DB Windshield Wipers, each way
2 rft with a partner:

50 Wall Balls
40 Double Unders, each
30 Burpees
20 Med-ball Sit Ups
10 x 100m Relay

(22 min. cap)

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