Gym WODs

Saturday Nov 13, 2021

(10-12 minutes)
3 cycles unbroken of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Then,
20 Sit Ups

Take 15 minutes to complete:

“Bear Complex” x 3 rounds

7 cycles unbroken of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Score = the 3 barbell loads
Walk-Jog-Run 500m

(10 minutes)
2-3 Pull Ups
5 Push Press, empty bar
10 Walking Lunges
Run 200m

20 minute AMRAP:
Run 1-mile

Then, AMRAP:
5 Pull Ups
10 Push Press
40 FT Walking Lunges

Use an empty bar for Push Press

Friday Nov 12, 2021

(15 minutes)
:30 Founder Pose
5-10 Step Ups
5-10 Push Ups
10 Wall Balls
5/5 DB Snatches
1:00 Row
15 minute AMRAP:

50 Box Step Ups
50 Dumbbell Snatches, alternating
50 Sit Ups
50 Push Ups
50 Wall Balls
50 Calorie Row**

Start back over on the step ups if you finish before 15 minutes.

**complete the 50 cal row whenever a rower is available.

POST-WOD: 3:00 Wall Split

Thursday Nov 11, 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 Squat
10-40 Double Unders

Score = Loads + Double Unders

Treat today as a skill day and go light, or a strength day and go heavier.

Wednesday Nov 10, 2021

(18 minutes)
2:00 Wall Stretch, each leg

2 rounds:
8 empty bar thrusters + :30 OH Hold
10 Kip Swings
10 Scorpion Kicks
50/50 Single Leg Hops

Remainder:
2-3 Thrusters (Build to weight)
3-5 TTB
Run 200m
13 minute AMRAP:

Run 400m
5 Thrusters
5-10 Toes to Bar

Score = Total Reps + Barbell Weight

Tuesday Nov 09, 2021

(12-14 minutes)

10 Deadbugs
10 Single leg DL, total
10 Scapular Push Ups
5 Deadlifts, build to weight
:30 Hang
Over 20 minutes, complete:

8-8-8-8-8 Deadlift

5/5 Box Plant Overs after each round

Score = Loads + Box Heights

POST-WOD: 3:00 Candlestick

Monday Nov 08, 2021

(15-18 minutes)
2 rounds of:
Face Down Dislocates x 10-15
5-10 Down to Updog Transitions
20 Sit Ups
8 LIGHT KB Swings
10 Kip Swings

Then, remaining time:
1-2 MU or Variation
2-4 HSPU
8 KB Swings, up to working weight
200m Run // 150 Jump Rope Skips
“Jumping Nate”
Every 5:00 x4 rounds:

250 Single Unders

Then, AMRAP of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings

Score = Total reps + weight for Kettlebell Swings

Scale to 1 Rope Climb, 5 Pull Ups, or 5 Ring Rows for MU

Saturday Nov 06, 2021

Drills:
Three rounds - empty bars:
10 PVC Dislocates
5 Snatch Shrugs
5 Snatch Grip Push Press
5 Overhead Squats
5 Hang Power Snatches

8 minute EMOM:
1 Power Snatch
1 Hang Power Snatch
2 Overhead Squats

(rest 3:00-5:00)

8 minute EMOM:
2 Power Snatches
2 Overhead Squat
500m,Walk-Jog-Run

2 rounds:
10 Deadbugs
5/5 DB Snatches
10 Box Step Ups
10 Hollow Rocks
100m Carry
-Find your weight-


Three rounds of dueling Partner WOD:

A: 400m Weighted Carry
B: AMRAP of 2-4-6-8… ascending reps:
Dumbbell Snatch, L-arm
Dumbbell Snatch, R-arm
Box Step Ups
Hollow Rocks

(rest on the AMRAP each round)

25 minute cap.

Friday Nov 05, 2021

(12-15 minutes)

Facedown pec stretch :60 each side

Then, cycle:
2-3 Pull Ups
5-10 Pushups
10 Air Squats
10 V-Ups
200m Run
Starting every 5:00 x4 rounds:
Run 400m

Then, “Cindy” AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats


Post-WOD: 2:00 Wall Stretch, each leg

Wednesday Nov 03, 2021

(15 minutes)
:30 Active Hang
10 KB Swings
10 Lunges, total
10 Hollow Rocks
Sampson stretch :30 each side
200m Run
4 rounds for time:
200m Suitcase Carry
20 Kettlebell Swings
80FT Walking Lunges (unweighted)

15-minute time cap