Gym WODs

Friday Dec 03, 2021

(20 minutes)

1:30 Wall Stretch, each leg (once)

Then,
10 Front Rack Reaches, each arm
3 Clean Shrugs
3 Power Cleans
3 Front Squats
12 Hollow Rocks
100 Single Unders
12 minute AMRAP:
1 Power Clean
3 Front Squats
100 single unders

Score = weight for every complete round.

*must be power cleans to start each set - stand all the way up before initiating the front squat.

Thursday Dec 02, 2021

(15-18 minutes)

1:30 Saddle Wrist Stretch (Once)

Then,
10 Scorpion Kicks
3 DB Rows
3 DB Snatches
1 TGU
200m Run//100m Carry
25 minute AMRAP:
400m loaded carry
Then,
5-4-3-2-1 reps:
Dumbbell snatch
*1 TGU after each set

Score = reps + dumbbell weight each round

(POST-WOD) 2:00 Frog Stretch

Wednesday Dec 01, 2021

(18-20 minutes)

2 rounds:
3-5 Inch Worms
10 Hollow Rocks
10 Superman Extensions
5-10 L-Sit to Tabletop
10 Wrist Waves/ Pets

Then,
2-3 Dips
3-5 Push Press
10 Sit Ups
Row 1:00
Every 5:00 x3 rounds:
Row 500/ 425m

Then, AMRAP:
5 Dips
7 Push Press
13 sit ups

Score = Reps + barbell load

Tuesday Nov 30, 2021

(15-18 minutes)
2 rounds:
Single Leg DL x 10 each leg
Deadbugs x 10
Glute Bridges x 15-20
5/5 HS Kickups, freestanding

Then,
Hanging Knee Raises x 7-10 Strict
Deadlift x 3-5 building to weight
Lying Leg Extensions x 10 each leg
HS Hold :15-:30
Over 20 minutes complete:

10-8-6-4-2 Deadlifts

*max handstand hold between sets

Score = Loads + seconds

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.