Gym WODs

Saturday Nov 30, 2024

(8-10 minutes)

2 Hang Power Snatch
5 DB Curls
8 Skater Jumps
8 Sit Ups
:30 Updog


20 min. EMOM:

4 Hang Power Snatches
8 Pull Ups
20 Skater Jumps
20 Sit Ups
Deck of Death

Hearts: Lunges
Diamonds: KB Swings
Spades: Push Ups
Clubs: Bicycle Crunches, each way

Jokers: 400m Run

Wednesday Nov 27, 2024

Over 20 minutes:

1:00 Wall Stretch, each side
1:00 Prayer Stretch

Then, build first and hit:

5 x 5 Barbell Bent Over Rows

Between sets:
5 DB Bench Press
5 DB Pull Overs
1/1 TGU
3/3 Around the World’s
8ft. Seal Walk
20 High Knees
5 rounds for time:

8 DB Bench Press
8 DB Pull Overs
2/2 Turkish get Ups
10/10 Around the World’s
40ft. Seal Walk // Bear Crawl
100m Run

(20 min. cap)

Tuesday Nov 26, 2024

(15-18 minutes)

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

Then, cycle:
2 Power Cleans + 1 Split Jerk
10 Superman Extensions
10 Scap CHin Ups
3-5 Strict Chin Ups
35 Single Unders
:30 Prayer Stretch
21 min. EMOM:

3 Power Cleans + 2 Split Jerks
6-8 Strict Chin Ups
100 Single Unders

Monday Nov 25, 2024

(15-18 minutes)

1:30 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
3 Front Squats
5 Wall Balls
8 Push Ups
8 Sit Ups
100m Run
Every 5:00 x 5 rounds:

5 Front Squats
10 Wall Balls
15 Push Ups
15 Sit Ups
200m Run

Friday Nov 22, 2024

(Over 20 minutes)

1:00 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then,
Build to a heavy 3 rep Deadlift

Between sets:
3-5 DB Bench
2/2 SL KB DL
8 Hanging Knee Raises
4 OH Walking Lunges
100m Rowling
18 min. AMRAP:

8 DB Bench Press
8/8 SL KB Deadlifts
20 Hanging Knee Raises
40ft. OH Walking Lunges
250m Row

Thursday Nov 21, 2024

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Wall Stretch, each leg
1:00 Double Thread Needle, each side

Then, Row towards our Rowvember total!

Wednesday Nov 20, 2024

Over 20 minutes:

1:00 Wall Stretch, each side
1:00 Prayer Stretch
10 Bent Over Rows

Then,

5 x 5 Barbell Bent Over Rows

Between sets:
2-3 Strict Pull ups
3-5 DB Pull Overs
1/1 TGU
8ft. Seal Walk
20 High Knees
5 rounds for time:

8 Strict Pull Ups
8 DB Pull Overs
2/2 Turkish get Ups
40ft. Seal Walk // Bear Crawl
100m Run