Gym WODs

Monday Dec 05, 2022

(20 minutes)

Build to a heavy 3 Back Squat

Between sets, cycle:
10 Scorpion Kicks
5-10 Push Ups
5-10 Glute Bridges
10 Sit Ups
10 Lateral DB Hops
5 rounds:

5 Back Squats @ 75% of drills
20 Push Ups
20 Glute Bridges
20 Sit Ups
20 Lateral DB Hops

-16 min. cap-

Saturday Dec 03, 2022

(8-10 minutes)
:45 Prayer Stretch
:30/:30 Samson Stretch
Then,
2-5 Split Jerks
5-10 Ring Rows
10 Sit Ups
15 Double Unders

20 min. EMOM:
A: 3 Split Jerks from the rack
B: 12 Ring Rows
C: 15-20 Sit Ups
D: 20-50 Double Unders
(8-10minutes)
5 Box Jumps/Step Ups
3 Inch Worms
5-10 Push Ups
5 Hanging Knee Raises
Row 100m

Working with a partner.
Three rounds of 4:00/4:00
A) Row for max calories
B) AMRAP:
10 Box Jumps
10 Push ups
10 Hanging knee raises

Score = total reps as a team.

Friday Dec 02, 2022

(18 minutes)
1 round:
Run 400m
5 T-spine rotation + Archers, each way
10 Scap Pull Ups
15 Kip Swings
5-8 Pull Ups & Dips
:30 Pigeon Pose, each side
5-8 Hang Shrugs, HPC, Front Squats

Then, cycle:
1-2 Muscle Ups or Variation
2-3 Hang Power Cleans
12 Bicycle Crunches, total
50 Single Unders
Every 5:00 x 5 rounds:

3-4 Muscle Ups (3-5 Pull Ups + Dips)
5 Hang Power Cleans
40 Bicycle Crunches, total
150 Single Unders

-Track total time worked-
-Increase clean weight or MU reps/variation-

Thursday Dec 01, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - once
2:00 Frog Stretch - once

Then, cycle:
4:00 Row
Foam Roll, 10 passes everywhere
10 Push Ups
10 Superman Ext.
10 Cossacks, each way
World’s Greatest Stretch x 5 each side
40 ft. Bear Crawl
40 ft Ostrich Walk

Wednesday Nov 30, 2022

(18-20 minutes)
1:30 Wall Stretch, each leg - once

2 rounds:
5 Snatch Shrugs, Power Snatch, OHS, Squat Snatch
10 Scap Chin Ups
5 Lunge Circles, each way
:30 Updog

Then, cycle:
1-2 Squat Snatches
2-3 Chin Ups
3/3 Bird Dogs
3/3 Jumping Lunges
30-50 Double Unders
10 rounds:

2 Squat Snatches
4 Chin Ups
6 Bird Dogs, each side
8 Jumping Lunges, total

-2 rounds, then rest 1:00-

Tuesday Nov 29, 2022

(18 minutes)
1 round:
Knee Over Toes Stretch, 10 each side
5 Kneeling Thoracic Rotations + Archers, each side
400m Run
10 DB Arnold Press
15 Kip Swings
10 Knee Raises
10 Box Step Ups
:30/:30 Pigeon Pose

Then, cycle:
3-5 HSPU
3-5 TTB
5 Box Jumps
Run 100m or Row 150m
21-15-9 (15-12-9)

HSPU
TTB
Box Jumps

-Run 400m or Row 500m between rounds-
(18 min cap)

Monday Nov 28, 2022

(15-18 minutes)
1 round:
1:30 Wall Stretch, each leg
Run 400m
:30/:30 Face Down Pec Stretch
10/10 SL DL
10 Scap Pull Ups
15 Kip Swings

Then, cycle:
3 Pull Ups
8 Push Ups
10 Air Squats
10 KB Swings
Run 100m
10 min. AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

-2:00 Rest-

For time:

400m Run
24 American KB Swings
12 Pull Ups
200m Run
12 American KB Swings
6 Pull Ups

Friday Nov 25, 2022

(15-18 minutes)
1 round:
Run 400m
10 Scap Pull Ups
15 Kip Swings
5-8 Pull Ups & Dips
:30 Pigeon Pose, each side
5-8 Hang Shrugs, HPC, Front Squats

Then, cycle:
1-2 Muscle Ups or Variation
2-3 Hang Power Cleans
12 Bicycle Crunches, total
50 Single Unders
Every 5:00 x 5 rounds:

3-4 Muscle Ups (3-5 Pull Ups + Dips)
5 Hang Power Cleans
40 Bicycle Crunches, total
150 Single Unders

-Track total time worked-

Wednesday Nov 23, 2022

(18 minutes)
1 round:
1:30 Wall Stretch ,each leg
10 Wall Slides + Rotations
10 Foam Roll Lats & Upper Back
10 Pull Aparts + Dislocates
5 Snatch Shrugs
5 Power Snatch
5 OHS (:03 lower)

Then, cycle:
10 Deadbugs
5 Hollow Rocks
2-3 Squat Snatches
15 Double Unders
10 rounds for time:

3 Squat Snatches
30 Double Unders
10 Hollow Rocks

-Rest 1:00 every 2 rounds-
-16 min. Cap-