Gym WODs

Friday Oct 14, 2022

(15 minutes)

2 rounds:
10 Good Mornings + 10 Round & Arch
:30 Saddle Wrist Stretch
5 Deadlifts
5 Hang Power Clean
5 Front Squats
10/10 Front Rack Reaches
10 Push Ups

Then, cycle:
3/3/3 DL-HPC-FS
5-8 DB Bench
15 Double Unders
Every 5:00 x 5 rounds:

5 Deadlift
5 Hang Power Cleans
5 Front Squats
10 DB Bench Press
30 Double Unders

Thursday Oct 13, 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:
2:30 Row
100 Lateral Hops
50 Bicycle Crunches
:30 V-sit
5 Jefferson Curls
8 Reverse Hypers

Wednesday Oct 12, 2022

(18 minutes)
2 rounds:
10 Wrist Waves/Pets
10 Lat Foam Roll Passes
:45 Prayer Stretch
5 DB Front Squats
5 DB Press
10 Wall Slides

Then, cycle:
3-5 DB Push Press
3-5 DB Thrusters
5 Hanging SLL
:30 Updog
Row 200m
6:00 on/3:00 off/6:00 on - Amrap of:

5 DB Push Press
5 DB Thrusters
10 Hanging SLL or Knee Raises
300m Row

(Post-wod)
2:00 Wall Stretch, each leg

Tuesday Oct 11, 2022

(18-20 minutes)
2 rounds:
5 Hang Shrugs
5 Hang Power Snatch
10 Scap Pull Ups
30 SL Hops + :30 SL Balance

Then, cycle:
3 Hang Power Snatch - find a heavy 3
3-5 Strict Pull Ups
3/3 KB Snatch
10 Sit Ups
Run 100m
5-10-15-10-5 reps for time:

KB Snatch, each arm
Strict Pull Ups
Sit Ups x 2

-Run 200m between rounds-
-15 minute cap-

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-