Gym WODs

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

Monday Nov 13, 2023

(15 minutes)

1 round:
1:30 Wall Stretch, each side
:45 Face Down Pec Stretch, each side
Foam Roll Calves & Shins x 10 passes

Then, cycle:
5 Front Squats (Finding weight)
5 Jump Squats
8 Push Ups
8 Sit Ups
100m Run
Every 5:00 x 5 rounds:

8 Front Squats
10 Jump Squats
20 Push Ups
20 Sit Ups
200m Run

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