Gym WODs

Wednesday Nov 22, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
15 Good Mornings
5-10 reps of each barbell move empty

Then, cycle:
20 Bicycle Crunches
100m Rowling
5-3-2-2 to build workout moves
3 Burpees
5 rounds for time w/ a 20 minute cap:

8 Deadlifts
5 Hang Power Cleans
3 Thrusters
3 Back Squats
8 Burpees (Bar Facing)
300m Row

-1:00 rest-

Post-wod: 200 Bicycle Crunches

Tuesday Nov 21, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Kneeling Thoracic + Archers
:45 Prayer Stretch
20 Scorpion Kicks

Then, cycle:
3 Bench Press
5 DB Pull Overs
6 Cossacks Squats
10 Skater Jumps
10 Sit Ups
Every 5:00 x 5 rounds:

5 Bench Press
8 DB Pull Overs
12 Cossacks Squats, total
20 Skater Jumps
25 Sit Ups

Saturday Nov 18, 2023

(8-10 minutes)

2-3 Power Snatch
2-3 OH Squats
30/30 SL Hops
8 Deadbugs
10 Skater Jumps
:30 Updog

20 min. EMOM:

4 Hang Power Snatch
4 OH Squats
12 Deadbugs
20 Skater Jumps
Buy-in: 1200m Run

3 rounds w/ a partner:
50 Wall Balls
50 Wall Ball Slams
30 TTB
600m Row

Buy-out: 400m Run

Complete the runs together, split the rest with one partner working at a time

Friday Nov 17, 2023

(18 minutes)

1 round:
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
15 Scap Pull Ups + 10 Kip Swings
15 Scap Push Ups

Then,
15 Band Pull Aparts
1-2 MU or 3-4 Pull Ups & Dips
10 KB Swings
20 Plank Shoulder Touches
50 Single Unders
5 rounds for time:

3-4 MU or 7-10 Pull Ups & Dips
30 KB Swings
:45 Plank
150 Single Unders

Thursday Nov 16, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*1:30 Slant Board*
*3 x 10 Back Extensions*

Wednesday Nov 15, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Lunge Circles, each way
5-10 reps of each barbell move empty

Then, cycle:
20 Bicycle Crunches
100m Rowling
4-3-2-1/1 to build workout moves
3/3 Cossacks Squats
20 min. AMRAP:

8 Deadlifts
5 Hang Power Cleans
3 Push Jerks
1 Lunge, each leg (Step Back)
10 Cossacks Squats, total
60 Bicycle Crunches, total
350m Row

-Rest 1:00-

Tuesday Nov 14, 2023

(18 minutes)
1 round:
1:30 Wall Stretch, each leg
:45 Post Lat Stretch, each way
Foam Roll Lats, Calves & Shins x 10 passes
15 Scap Chin Ups

Then, cycle:
3 Strict Chin Ups
5 V-Ups
5/5 KB Windmills
15 Double Unders
Every 2:00 x 10 rounds:

5 Strict Chin Ups
10 V-Ups
35 Double Unders