Gym WODs

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)

Tuesday Oct 24, 2023

(15 min)

1 round:
1:30 Wall Stretch, each leg
15 Scap Pull Ups
10 Kip Swings
30 SL Hops into :30 SL Balance, each leg

Then, cycle:
3 DB Snatches, each arm
5 Pull Ups
20 Bicycle Crunches
100m Run
:30 Updog
20 min. AMRAP:

10 DB Snatches, total
15 Pull Ups
60 Bicycle Crunches, total
400m Run

Monday Oct 23, 2023

-5 minutes to build weight-

Every 4:00 x 4 rounds:
OH Squats

8-8-8-8

Between rounds, alternate:
10 Dislocates
10 Pull Aparts
5-10 Push Ups
5-10 V-Ups

Or

10 Wrist Waves/Pets
5 Ball Squats
5 Ball Slams
12 min. AMRAP:

5-10-15-20-25… reps of:
Med-ball Squats
Med-ball Slams
Push Ups
V-Ups

-50 Lateral Hops after each round-

Saturday Oct 21, 2023

(8-10 minutes)

3 Power Snatch
5 Pull Overs
30 Lateral Hops
5 Down to Updog transitions
:30 Updog


20 min. EMOM:

3 Power Snatch
8 Pull Overs
:30-:45 Plank
50m Run + 50m Walk
For time with a partner:

800m Run, together
70 Double Unders
60 Ball Slams
50 DB Push Press
40 Lateral Ball Tosses
30 Sit Ups, each
20 DB Snatch, each
10 Wall Walks

Friday Oct 20, 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
2/2 Pistols
8 V-Ups
15 Double Unders
50m Farmer Carry
Every 5:00 x 5 rounds:

3-4 MU or 7-10 Pull Ups & Dips
10 Pistols, total
12 V-Ups
35 Double Unders
100m Farmer Carry