Gym WODs

Tuesday Nov 12, 2024

:45 on/:15 off for 3 rounds, cycling stations:

DB Curls
KB Swings
Rope Climbs
V-Ups
Push Ups
Bike
Hang
Plank
Jump Rope (Crossovers or alternating)
HS Walk or Seal Walk
Step Back Lunges
Rest

Monday Nov 11, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
10 Deadbugs
:30 Prayer Stretch
“DT”

5 rounds for time:

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

(15 minute cap)

Post-WOD:
Get some Rowing in!

Saturday Nov 09, 2024

(8-10 min.)

1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
2 Hang Power Cleans + 1 Push Jerk
5 DB Curls
10 Mountain Climbers
35 Single Unders

20 min. EMOM:

5 Hang Power Cleans + 2 Push Jerks
8-10 DB Curls
40 Mountain Climbers, total
100 Single Unders
For time:

Buy-in: Ash Mill Loop

3 shared rounds:
40 Ball Slams
40 Hanging Knee Raises
40 ft. Walking Lunges, each

Buy-out: 400m Run

Friday Nov 08, 2024

(20 minutes)

8 Wall Slides + Rotations
8 Kneeling Thoracic + Archers

Then,
Build to a 1 rep max barbell Bench (Use a Spotter!)
8 Scap Pull Ups
5 Kip Swings
3 Pull Ups
5/5 Side Plank Hip Touches
40ft. Rack Carry
40ft. Farmer
100m Rowling
22 min. AMRAP:

8 DB Bench
10 Kipping or Butterfly Pull Ups
10/10 Side Plank Hip Touches
50m Racked Carry
50m Farmer Carry
300m Row

Thursday Nov 07, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
8/8 World’s Greatest Stretch
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

With remaining time, go for a jog or hit a weighted carry

Wednesday Nov 06, 2024

(18-20 minutes)

1:00 Wall Stretch, each side
1:30 Frog Stretch

Then,
5 Deadlifts
3 Bent Over Rows
Build to a 1 rep max Press
20 Bicycle Crunches
20 Plank Shoulder Touches
35 Single Unders
4 rounds for time:

15 Deadlifts
10 Bent Over Rows
8 Strict Press
60 Bicycle Crunches
:30 Plank
150 Single Unders

Tuesday Nov 05, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
8/8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
1 Snatch Shrug
2 Power Snatches
8 Scap Pull Ups
3-5 Pull Ups
8 Sit Ups
:30 Saddle Wrist Stretch
21 min. EMOM:

3 Power Snatch + 1 OHS
6-8 Strict Pull Ups
18 Sit Ups

-Run 800m @ minute 22 (track time)-

Monday Nov 04, 2024

(8-10 minutes)
1:30 Wall Stretch, each side
Then, build to weight

Every 4:00 x 4 rounds:

8-6-4-2 Back Squats (Final week)

Then, cycle:
8 KB Swings
2/2 Lunges
8 Scorpion Kicks
8 Push Ups
8 V-Ups
30-20-10 reps for time:

KB Swings
Lunges, total (step back)
Push Ups
V-Ups

(10 min. cap)

Friday Nov 01, 2024

(18 minutes)

1:00 Wall Stretch, each side
1:30 Prayer Stretch
10 Wrist Waves/Pets

Then, cycle:
3-5 Barbell Bench
5 DB Pull Overs
5/5 DB Bent Over Rows
10 Mountain Climbers
30 Lateral Hops
80ft. Farmer Carry
5 rounds for time:

5 Barbell Bench Press
8 DB Pull Overs
8/8 DB Bent Over Rows
30 Mountain Climbers
80 Lateral Hops
100m Farmer Carry

(22 minute cap)