Gym WODs

Saturday Nov 27, 2021

PVC or empty bar for 10-12 minutes, cycle 4-7 reps each:

Power Clean
Press
Front Squat
Push Jerk
Clean
Split Jerk

Every 1:30 x6 rounds:
(light weight)
2 Push Press
2 Split Jerks
2 Barbell Lunges

(rest 2-3:00)

Every 1:30 x6 rounds:
(medium weight)
2 Push Press
2 Split Jerk

(rest 2-3:00)

Every 1:30 x6 rounds:
(heavier weight)
2 Split Jerks
Walk- Jog 500m

(8-10 minutes)
20 Sit Ups
5 Pullups
10 Push Ups
15 Air Squats
Run 200m

“Half way to Memorial Day Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

*Partition the bodyweight reps any way

Friday Nov 26, 2021

2 rounds:
Single Leg DL x 10 each leg
Deadbugs x 10
Glute Bridges x 15-20
100 Jump Rope Skips

Then,
Hanging Knee Raises x 7-10 Strict
Deadlift x 3-5 building to weight
Lying Leg Extensions x 10 each leg
100 Jump Rope Skips
Over 25 minutes complete:

4-4-4-4-4-4 Deadlift

:60 Max Single Unders between sets

Post-WOD: Wall Split x 2:30

Wednesday Nov 24, 2021

(20 minutes)
2 rounds:
15 Banded Ext. Rotations, each arm
:45 Prayer Stretch
10 Scap Pull Ups

Then,
5/5 DB Press, each arm
3-5 Pull Ups + :30 Hang
30-50 Bicycle Crunches, total
200m Run
For time:
200m Suitcase Carry
15 Dumbbell Press, L-arm
15 Dumbbell Press, R-arm
15 Pull Ups
200m Suitcase Carry
15 Dumbbell Push Press, L-arm
15 Dumbbell Push Press, R-arm
15 Pull Ups
200m Suitcase Carry
15 Dumbbell Push Jerk, L-arm
15 Dumbbell Push Jerk, R-arm
15 Pull Ups

15-minute time cap

Tuesday Nov 23, 2021

(15-18 minutes)
Three rounds - empty bars:
10 PVC Dislocates
5 Snatch Shrugs
5 Snatch Grip Push Press
5 Overhead Squats
5 Hang Power Snatches

Then,
2 Power Snatch
1 OH Squat
5-15 Double Unders
10 Wrist Waves/Pets
Every 2:00 x10 rounds:
2 Power Snatch
2 Overhead Squats
10-50 Double Unders

(Repeat from 11/11)

Plan to add a small amount of weight to last time.

Monday Nov 22, 2021

(20 minutes)
2-3 rounds over first 10 minutes:
Alternating Arm Front Rack Reaches
5-8 reps each on empty bars of:
Clean Shrug
Power Clean
Front Squat
Press
Good Morning
10 Kip Swings

Then,
2-3 Front Squats, build to WOD weight
2-3 TTB
1:00 Row
10 Scorpion Kicks
Every 5:00 x3 rounds:

Row 500/425m

Remaining time, AMRAP,
1-2-3-4-5… ascending reps:
Toes to Bar
Front Squat

Post-WOD: 1:30 Wall Stretch, each leg

Saturday Nov 20, 2021

Weightlifting Drills:
PVC or empty bar for 10-12 minutes, cycle 4-7 reps each:

Power Clean
Press
Front Squat
Push Jerk
Clean
OH Squat
Power Snatch

Weightlifting Workout:
EMOM x8:
2 Power Snatch + Overhead Squat

Rest 2-3:00

EMOM x8:
2 Power Clean + Front Squat + Push Jerk

Rest 2-3:00

EMOM x8:
2 Cleans

Aim to add weight every other round for the whole workout.
Drills:
2-3 rounds over 12 minutes
10 Deadbugs
10 Lying Leg Extensions, each leg
Deadlift x 5-8
Pull ups x 3-5
HSPU x 3-5
Run 200m

Three rounds for max reps:
Run 400m
Max Deadlift reps
Max Pull Ups
Max Handstand Push Ups

RX weight for Deadlift = Bodyweight.

Score = Total reps + Barbell weight.

Friday Nov 19, 2021

(18-20 minutes)

1:30 Wall Stretch each leg, once

Then, cycle:
1:00 Row
5-10 Push Ups
1-2 Rope Jump-Pin-Reach OR 1/2 Legless Climb
3-5 TTB
10 Walking Lunges
Every 5:00, x4 rounds:
Row 500/ 425m

Remaining time, AMRAP:

1 Rope Climb
5 Toes to Bar
7 Push Ups
10 Sit Ups
40FT Walking Lunges

Thursday Nov 18, 2021

(12-15 minutes)

2 rounds:
Single Leg DL x 10 each leg
Deadbugs x 10
Glute Bridges x 15-20

Then,
Hanging Knee Raises x 7-10 Strict
Deadlift x 3-5 building to weight
Lying Leg Extensions x 10 each leg
*Try out the FLR*
Over 25 minutes, complete:

Deadlift 6-6-6-6-6-6

Between sets complete Max FLR.