Gym WODs

Tuesday Nov 19, 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
5 Superman Extensions
8 Sit Ups
35 Single Unders
:30 Prayer Stretch
21 min. EMOM:

3 Power Cleans + 2 Split Jerks
10 Superman Extensions + 15 Sit Ups
100 Single Unders

Monday Nov 18, 2024

(15-18 minutes)

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

Then, cycle:
3 Front Squats
8 Push Ups
8 V-Ups
100m Run
3 Burpees
Every 5:00 x 5 rounds:

5 Front Squats
20 Push Ups
15 V-Ups
300m Run
8 Burpees

Saturday Nov 16, 2024

(8-10 min.)

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

Then,
2 Hang Power Cleans + 1 Push Press
5 DB Curls
10 Skater Jumps
10 Sit Ups


20 min. EMOM:

5 Hang Power Cleans + 3 Push Press
8-10 DB Curls
20 Skater Jumps
20 Sit Ups
(8-10 minutes)

100m Run
1 Wall Walk
5-10 each of:
Hang Knee Raises
KB Swings
Pull Ups


4 rounds for time with a partner:

500m Run - together
40 Hang Knee Raises
30 KB Swings
20 Pull Ups
10 Wall Walks

Friday Nov 15, 2024

8 minutes to build bench press opener
Between build up sets, 10 Scorpion Kicks + 15 Band Pull Aparts

Every 3:30 x 5 rounds:

5 x 3 Bench Press

Between sets, cycle:
2 SA DB Bench Press, each arm
6 Alternating DB Snatches, total
80 ft. Suitcase Carry
20 Double Unders (30 High Knees)
18 min. AMRAP:

8 SA DB Bench Press, each arm
12 Alternating DB Snatches, total
100m Suitcase Carry
8 Bulgarian Split Squats, each leg
40 Double Unders (50 High Knees)

Thursday Nov 14, 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!

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