Gym WODs

Monday Nov 06, 2023

Every 4:00 x 4 rounds:

Front Squats
8-8-8-8

Between sets, alternate:
:30 Hang
10 Scap Pull Ups
5 Pull Ups

Or

5 DB Front Squats
8 Sit Ups
100m Run
3 rounds for time:

12 DB Front Squats
12 Strict Pull Ups
200m Run

Buy-out: 50 Sit Ups

(12 min. cap)

Saturday Nov 04, 2023

(8-10 minutes)

3 Power Snatch
5 Pull Overs
8 Skater Jumps
5 Down to Updog transitions
:30 Updog


20 min. EMOM:

3 Power Snatch
8 Pull Overs
:30-:45 Plank
20 Skater Jumps
For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 x 100m Relay

Friday Nov 03, 2023

(15-18 min)
1 round:
8 Kneeling Thoracic Rotations + Archers
15 Scap Pull Ups
10 Kip Swings
10 L-Sit to Tabletop

Then, cycle:
1-2 MU or 3-4 Pull Ups & Dips
6 OH Plate Lunges
20 Plank Shoulder Touches
20 Bicycle Crunches
100m Rowling
Every 5:00 x 5 rounds:

3-4 MU or 7-10 Pull Ups & Dips
12 OH Plate Lunges, step back & alternate
50 Bicycle Crunches, total
300m Row

Wednesday Nov 01, 2023

(15-18 min.)

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

Then, cycle:
Bear Complex x 2 reps
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

8 Sit Ups
50 Single Unders
:30 Updog
Every 5:00 x 5 rounds:

Bear Complex x 3 reps
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

20 Sit Ups
150 Single Unders

Tuesday Oct 31, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each leg
1:30 Frog Stretch
15 Scap Chin Ups
15 Kip Swings
10 Down to Updog Transitions

Then, cycle:
3-5 HSPU
3-5 Chin Ups
3-5 TTB
100m Rowling
5-10-15-10-5 reps for time:

Strict Chin Ups
HSPU
TTB

-Row 350m between rounds-

(Moves can be partitioned)

Monday Oct 30, 2023

-5 minutes to build weight-

Every 3:30 x 5 rounds:
OH Squats

5-5-5-5-5

Between rounds, alternate:
15 Pull Aparts
5 Wall Balls
5 V-Ups

Or

10 Scorpion Kicks
10 Push Ups
3/3 Lunges
30 SL Hops, each leg
21-15-9 reps for time:

Wall Balls
V-Ups
Push Ups
Lunges

-Run 200m after each round-

(12 min. cap)

Saturday Oct 28, 2023

(8-10 min.)
8 Kneeling Thoracic + Archers
:30 Downdog
10 Scorpion Kicks
10-15 Light Bench Press

Then, cycle:
5/5 DB Rows
5 Bench Press
20ft. Bear Crawl
10 Skater Jumps

20 min. EMOM:

Bench Press x 8
DB Rows x 8 each arm
Bear Crawl x 60ft.
Skater Jumps x 20
For time w/ a partner:

Run 800m, together
20 TTB
30 KB Swings
40 KB Push Press

Row 800m, shared
20 TTB
30 KB Swings
40 KB Push Press

Double Unders x 200, shared
20 TTB
30 KB Swings
40 KB Push Press

Friday Oct 27, 2023

(15-18 min)
1 round:
8 Kneeling Thoracic Rotations + Archers
15 Scap Pull Ups
10 Kip Swings
10 L-Sit to Tabletop

Then, cycle:
1-2 MU or 3-4 Pull Ups & Dips
8 Walking Lunges
20 Plank Shoulder Touches
150m Row
Every 5:00 x 5 rounds:

3-4 MU or 7-10 Pull Ups & Dips
40 ft. Walking Lunges
:40 Plank
300m Row

Thursday Oct 26, 2023

50:00

Foundation Training Video
2:00 Wall Stretch, each leg
2:00 Frog Stretch
10 Kneeling Thoracic Rotations + Archers
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
1:00 OH Barbell Hold
500m Row
10 Kneeling Thoracic + Rotations, each way
100m KB Racked Carry

Wednesday Oct 25, 2023

Every 3:30 x 5 rounds:

Split Jerks

3-3-3-3-3

Between sets, alternate:
3 DL
2 Hang Power Cleans
2 Front Squats
1 Push Press

or

8 Wall Slides + Rotations
8 Sit Ups
50 Single Unders
3 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Front Squats
2 Push Press
30 Sit Ups
100 Single Unders

(12 min. cap)