Gym WODs

Tuesday Dec 20, 2022

(18 minutes)
1 round:
400m Run
10 Pull Aparts & Dislocates
10 Scap Chin Ups
5 Shrugs & Power Snatch

Then, cycle:
10 Dislocates & Pull AParts
3 Power Snatch
3 DL
3-5 Strict Chin Up
100m Run
For time w/ a 20 min. Cap:

Buy-in: 400m Run

10-8-6-4-2 each of:

Power Snatch
Strict Chin Ups

-Run 200m between rounds-

Buy-out: 15 DL

Monday Dec 19, 2022

(18 minutes)
1 round:
1:30 Wall Stretch, each side
5 T-spine Rotations + Archers
10 Empty bar Back Squats
150 Single Unders

Then, cycle:
3-5 Back Squats
3/3 DB Lunges
10 Scorpion Kicks
5 Bench Press
20 Bicycle Crunches
15 Double Unders
5 rounds for time w/1:00 break between rounds

5 Back Squats
8-10 DB Bench Press
10 DB Lunges
35 Double Unders
50 Bicycle Crunches, total

Saturday Dec 17, 2022

(8-10 minutes)
20 Banded Pull Aparts
5 Strict Press
5 Bent Over Rows
5 Step Ups or Box Jumps
10 Knee Raises

20 min. EMOM:

1- 6 Strict Press
2- 6 Bent Over Rows
3- 10 Box Jumps
4- 10-15 Hanging Strict Knee Raises
22 min. Partner AMRAP:
300m Row, each
100m Rack & Suitcase Carry, each
200 Jumping Jacks, together
30 HSPU
20 Bird Dogs

Friday Dec 16, 2022

(18 minutes)
1 round:
:45/:45 Banded Tricep Stretch
15 Banded Pull Aparts & Scap Push Ups
5 Pull Ups & Dips
5 Shrugs, Power Cleans & Squat Cleans
3 Point toe touches x 8 each side

Then,cycle:
1-2 Muscle Ups or 3-5 of Variation
2-3 Hang Squat Cleans
3 Squat Jumps
8 V-Ups
8 Skater Jumps
Every 5:00 x 5 rounds:

3-5 MU or 5-8 Pull Ups & Dips
5 Hang Squat Cleans
5 Squat Jumps
15 V-Ups
20 Skater Jumps

-Track working time each round-

Thursday Dec 15, 2022

50:00

7:00 Wall Squat Routine
2:00 Wall Stretch, each leg
10-15 Foam Roll Passes everywhere
1:00 OH Barbell Hold
*1:30 Slant Board*

Then, cycle:
500m Row
1:00 Plank
10 Cossacks Squats, total (:03 lower)
50 SL Hops into 1:00 SL Balance, each leg
200m Rack Carry
10 Back Extensions

Wednesday Dec 14, 2022

Every 4 minutes x 5 rounds:

Warm-up in first round
Then,
8-6-4-2
Push Press

Between rounds, cycle:
5/5 Lunge Circles
10 Mountain Climbers
5 KB Squats
5 KB Swings
50 Single Unders
15-12-9 reps for time of:

KB Squats
KB Swings
Mountain Climbers, each way
Single Unders (150-120-90)

-9 min. cap-

Tuesday Dec 13, 2022

(15-18 minutes)
1 round:
400m Run
10 Pull Aparts & Dislocates
10 Scap Pull Ups
10 Kipping Knee Raises
5 Shrugs & Power Snatch

Then, cycle:
3 Burpees
2-3 Power Snatch
3-5 Strict Pull Ups
3-5 TTB
100m Run
20 min. AMRAP:

Buy-in: 25 Burpees

2-4-6-8-10-12…

Power Snatch
Strict Pull Ups
TTB

-Run 200m between rounds-

Monday Dec 12, 2022

(18-20 minutes)
1 round:
1:30 Wall Stretch, each side
5 T-spine Rotations + Archers
10 Empty bar Back Squats
500m Row

Then, cycle:
3-5 Back Squats
5-10 Wall Balls
10 Scorpion Kicks
5-10 Push Ups
10 Sit Ups
Row 150m
5 rounds for time:

5 Back Squats
15 Wall Balls
20 Push Ups
25 Sit Ups
300m Row

-22 min. cap-

Saturday Dec 10, 2022

(8-10 minutes)
2-3 Split Jerks
10 Scap Pull Ups
6 Box Step Ups
10/10 Bicycle Crunches
10 Wrist waves/pets

20 min. EMOM:

1- 3 Split Jerks
2- :30-:60 Hang
3- 12 Box Step Ups
4- 20/20 Bicycle Crunches
(8 minutes)
150m Row
3/3 Cossacks Squats
5 DB Bench
5 Ball Slams
Find carry weight

3 rft, with a partner:

1000m Row
40 Cossacks Squats, total
30 DB Bench
20 Ball Slams
100m Farmer Carry, each

Friday Dec 09, 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
10 Squat Jumps
:30 Pigeon Pose, each side
5-8 Hang Shrugs, HPC, Front Squats

Then, cycle:
1-2 Muscle Ups or Variation
2-3 Hang Squat Cleans
5-10 Wall Balls
5 Med-ball Sit Ups
50 Single Unders
Every 5:00 x 5 rounds:

3-4 MU or 4-7 Pull Ups & Dips
5 Hang Squat Cleans
10 Wall Balls, Unbroken
10 Med-ball Sit Ups
100 Single Unders