Gym WODs

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

Tuesday Nov 02, 2021

(15-18 minutes)
Saddle Wrist stretch, :90 each way
Then, cycle:

3-5 Power Cleans, touch & go
5 L-sit to tabletop transitions + :15 tabletop hold
3-5 Dips
10-20 Sit-Ups
“Elizabeth”
21-15-9 reps for time:
Power Clean
Dips

Saturday Oct 30, 2021

(12-15 minutes)
Once w/ PVC, twice w/empty bar:
4 Clean Shrugs
4 Power Cleans
4 Press
4 Push Press
2/2 Split Jerks
20 Lateral Hops

Remaining time:
Find opening weight for EMOM

Weightlifting Workout of the day:
Every 1:00 x8 rounds
2 Strict Press
2 Push Press
1/1 Split Jerk

(Rest 3:00-5:00)

Every 1:00 x8 rounds:
1 Push Press
1/1 Split Jerk

—
Clean up, then 500m walk-jog-run
Twice w/ light DB:
10 Kip Swings
5/5 DB Push Press
5 Rope Pins
10 Lunges
200m Run

Twice through:
3-5 Toes to Bar
3/3 Dumbbell Push Press
1 rope Climb

CrossFit Workout of the Day:
25 minute Partner WOD:
a) 400m Weighted Carry
b) AMRAP:
1 Rope Climb
10 Dumbbell Push Press, total
5-10 Toes to Bar
40FT Walking Lunge (unweighted)

Keep the same dumbbell for Push Press and Carry.

Score = Combined with Partner

DB weight for every 400m complete
+ DB weight for every AMRAP round complete
+ Reps complete inside

Friday Oct 29, 2021

(12-15 minutes)
Once w/PVC, twice w/empty bar:
5 Clean Shrugs
5 Power Cleans
5 Presses
5 Good Mornings
100 Single Unders

Remaining time:
2-3 Power Cleans
10-20 Double Unders
AMRAP 2:00 of work, 2:00 of rest x5 rounds:
3 Power Cleans
5 Burpees
20 Double Unders

Pick up where you leave off

Score = Total reps + Power Clean weight

Thursday Oct 28, 2021

(12-15 minutes)
Twice w/ empty barbell:
10 Deadlifts
10 Press
10 Front Squats
5/5 Lunges
10 L-sit to Table Top

Remaining time:
2-3 Front Squat

Build to opening weight.
Take 25 minutes to complete:

3-3-3-3-3-3-3 Front Squat

Between sets (6x total), alternate between:
Max Hang
Max L-sit

Score = Weight + Time (s)

Wednesday Oct 27, 2021

(12-15 minutes)
Twice through w/ light KB:
5/5 KB Deadlift
5/5 KB Front Squat
5/5 KB Press
5/5 Turkish Get Up
10 Kip Swings
:30 Handstand Hold

Remaining time:
3-5 Pull Ups
3-5 Handstand Push Ups
5/5 Suitcase Deadlift
Every 5:00, x3 rounds:
200m Suitcase Carry

Then,
AMRAP 1-2-3-4-… ascending:
Pull Ups
Handstand Push Ups

Score = Total Reps + LBS of Suitcase Carry (1x)