Gym WODs

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.

Wednesday Nov 17, 2021

(15 minutes)

Samson Stretch :45 each side
Row 1:30
10 Wall Balls
10 SDHP, light & build
10 Push Press
10 Box Jumps
“Fight Gone Bad”
1:00 at each station, x3 rounds:
Wall Balls
Sumo Deadlift High Pull
Push Press
Box Jump/ Steps
Row, calories
-Rest 1:00-

Use a Kettlebell for SDHP and a Barbell for Push Press

Tuesday Nov 16, 2021

(15 minutes)
2 rounds:
10 Deadbugs
5-8 Down to Updog Transitions
20 Sit Ups
100 Skips

Then,
2-3x Power Clean + Push Press
10-20 Double Unders
:30 Hang
Every 2:00 x10 rounds
3 Power Clean + Push Press
10-40 Double Unders

Score = Barbell Weight + Double Under Reps

(Sets are PC+PP+PC+PP+PC+PP touch and go)

Monday Nov 15, 2021

(18-20 minutes)
2:00 Wall stretch each leg

2 rounds:
:20-:30 Pistol Hold, each leg
5/5 light single arm KB Swings
50/50 Single leg hops
15 Hollow Rocks

Remainder:
2-3 Pistols, each leg
5/5 Single Arm Swings, build to your weight
200m Run
For time:
800m Run
30 Pistols, Alternating
30 One Arm Kettlebell Swings, L-arm
30 One Arm Kettlebell Swings, R-arm
400m Run
20 Pistols, Alternating
20 One Arm Kettlebell Swings, L-arm
20 One Arm Kettlebell Swings, R-arm
200m Run
10 Pistols, Alternating
10 One Arm Kettlebell Swings, L-arm
10 One Arm Kettlebell Swings, R-arm

15-minute time cap

Partition the reps each set any way.

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.