Gym WODs

Saturday Oct 29, 2022

8-10 minutes:
10 Scorpion Kicks
10-20 Side to side swings
5-8 DB Bench
3-5 Rows, each arm
3-5 Windshield Wipers, each way

20 min. EMOM:
A: 10 DB Bench Press
B: 6 DB Rows, each arm
C: :30 Hanging side to side swing
D: 5-10 DB Windshield Wipers, each way
20 min. Partner AMRAP:

100m Farmers Carry, each
20 Pull Ups
20 Partner Med-ball Sit Ups
20 Wall Balls
20 Burpees
200 Single Unders

Friday Oct 28, 2022

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

2 rounds:
5 T- Spine Rotations + 5 Archer’s, each way
5 Hang Shrugs
5 Hang Power Cleans
5 Push Press
5 Push Jerk
10 Scap Pull Ups
10 Kip Swings

Then, cycle:
3 Hang Power Cleans
3 Push Jerks
10 Lunge Circles, each way
5 TTB
50 Single Unders
12-9-6 rft:

Hang Power Clean
Push Jerk
Lunges, each leg
TTB
Single Unders x 10

-12 min. cap-

Thursday Oct 27, 2022

50:00

2:00 Wall Stretch, each leg
2:00 Frog Stretch
1:00 Down Dog
1:00 Post Lat Stretch, each side
10 Foam Roll Passes everywhere
2:00 Squat Hold
*1:30 Slant Board*

Then, cycle:
4:00 Row
10 Push Ups
10 Ring Rows
10 Side Plank Hip Touches, each side
:30 Plank
:30 Hang
8 Reverse Hypers

Wednesday Oct 26, 2022

(16-18 minutes)
2 rounds:
5 Snatch Shrugs
5 Power Snatch
5 OHS (:03 Lower)
10 Wrist Waves/Pets
100 Single Unders
5 Down to Updog

Then, cycle:
2-3 Power Snatch + OHS
3/3 Bird Dogs
5 Burpees
15 Double Unders
Buy-in: 20 Burpees

5 rounds:
3 Power Snatch + OHS
10 Bird Dogs
35 Double Unders

Buy out: 20 Burpees

-15 min. cap-

Post-wod: 3x8 Back Extensions

Tuesday Oct 25, 2022

(18 minutes)
2 rounds:
10 Scap Pull Ups
10 Kip Swings
5 Tea Cups, each direction
5 LIGHT Arnold Press
30 SL Hops + :30 SL Balance

Then, cycle:
5 DB Arnold Press
10 Bicycle Crunches, each way
5 Pull Ups
200m Run
15 minute AMRAP:

8 Arnold Presses
12 Pull Ups
20 Bicycle Crunches, each way
400m Run

Monday Oct 24, 2022

Every 4:00 x 5 rounds:
5 KB FR Split Squats, each leg (:03 lower)

Between sets, cycle:
5 Glute Bridges
:20/:20 Pec Stretch
10 Push Ups
3/3 Cossacks Squats
:30 Squat Hold
3 rft:
20 Glute Bridges
20 Cossacks Squats, total
20 Air Squats
30 Push Ups
30 Double Unders
30 Sit Ups

-12 min. cap-

Saturday Oct 22, 2022

8-10 minutes:
10 Scorpion Kicks
10-20 Side to side swings
5-8 DB Bench
3-5 Rows, each arm
3-5 Windshield Wipers, each way

20 min. EMOM:
A: 10 DB Bench Press
B: 6 DB Rows, each arm
C: :30-:60 Hang
D: 5-10 DB Windshield Wipers, each way
2 rft with a partner:

50 Wall Balls
40 Double Unders, each
30 Burpees
20 Med-ball Sit Ups
10 x 100m Relay

(22 min. cap)

Friday Oct 21, 2022

(18 minutes)
2 rounds:
5 Hang Shrugs
5 Hang Power Cleans
10/10 Front Rack Reaches
5 Push Press
5 Push Jerks
:30/:30 Banded Tricep Stretch

Then, cycle:
2-3 Hang Power Cleans
2-3 Push Jerk
5 Lunge Circles, each way
16ft. Seal Walk
150m Row
20 min. AMRAP:

3 Hang Power Cleans
5 Push Jerks
10 Lunges, total
32ft. Seal Walk
300m Row

-Every 2 rounds, rest 2:00-

Thursday Oct 20, 2022

50:00

1:30 Wall Stretch, each leg
7:00 Wall Squat Routine
10 Down to Updog Transitions
1:00 Down Dog
1:00 Post Lat Stretch, each side
10 Foam Roll Passes everywhere
2:00 Squat Hold
*1:30 Slant Board*

Then, cycle:
4:00 Row
50 Bicycle Crunches
:30 Plank
8 Reverse Hypers

Wednesday Oct 19, 2022

(18 minutes)
2 rounds:
5 Snatch Shrugs
5 Power Snatch
5 OHS
40 Lateral Hops
10 Wrist Waves/Pets
:30 Updog

Then, cycle:
2-3 Power Snatch
2-3 OHS
5 V-Ups
Run 100m
Buy-in: 400m Run

Then, 5 rft:
3 Power Snatch
3 OH Squats
10 V-Ups
200m Run

(16 min. cap)