Gym WODs

Saturday Nov 11, 2023

(8-10 minutes)

3 Power Snatch
3 OH Squats
30/30 SL Hops
5/5 Hip Touches
:30 Updog

20 min. EMOM:

4 Hang Power Snatch
4 OH Squats
10 Side Plank Hip Touches, each way
50m Run + 50m Walk
For time w/ a partner:

800m Partner Run
70 Wall Balls, total
600m Row, total
50 Push Ups, each
400m Partner Run
30 Lunges, each
20 Mat Bear Crawl, each
10 Wall Walks

Friday Nov 10, 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 DB Snatches, total - alternate
20 Plank Shoulder Touches
20ft. Seal Walk
20 Double Unders
4 rounds for time:

3-4 MU or 7 Pull Ups & Dips
12 DB Snatches, total
50 Double Unders
40ft. Seal Walk

(15 min. cap)

Thursday Nov 09, 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 08, 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 Run
5-4-3-2-1 to build workout moves
5 Squat Jumps
18 min. AMRAP:

8 Deadlifts
5 Hang Power Cleans
3 Push Jerks
1 Lunge, each leg (Step Back)
10 Squat Jumps
60 Bicycle Crunches, total
400m Run

Tuesday Nov 07, 2023

(15-18 minutes)
1 round:
10 Kneeling Thoracic + Archers
1:00 Prayer Stretch
:30 Updog
15 Light Bench Press & Pull Overs

Then, cycle:
3-5 Bench Press
5 Pull Overs
8 V-Ups
150m Row
Every 5:00 x 5 rounds:

5 Bench Press
8 DB Pull Overs
15 V-Ups
350m Row

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)