Gym WODs

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

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)