Gym WODs

Saturday Dec 24, 2022

12 Days of CrossFit:

1 Wall Walk
2 Kneeling or Tuck Jumps
3 Pull Ups
4 Hang Power Cleans (95/65)
5 Burpees
6 Squat Jumps
7 KB Swings
8 Push Ups
9 V-Ups
10 Lunges, each leg
11 Broad Jumps
1200m Run (Ash/Mill loop)

Completed like the 12 Days of Christmas song.
1 - 2,1 - 3,2,1 - 4,3,2,1…

Friday Dec 23, 2022

(18 minutes)
1 round:
:45/:45 Banded Tricep Stretch
15 Banded Pull Aparts & Scap Push Ups
5 Pull Ups & Dips
10/10 Front Rack Reaches
5 Shrugs, Power Cleans & Squat Cleans

Then,cycle:
1-2 Muscle Ups or 3-5 of Variation
2-3 Hang Squat Cleans
4 Side Plank Hip Touches, each side
8 Lateral Plate Steps
5 rounds for time w/ a 24 min. Cap:

3-5 MU or 5-8 Pull Ups & Dips
3 Squat Cleans
8 Side Plank hip touches, each side
Lateral Plate Steps x 40

(2:00 break between rounds)

Thursday Dec 22, 2022

50:00

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

Then, cycle:
300m Row
:30-:60 Plank, unbroken
10 Cossacks Squats, total (:03 lower)
50 SL Hops into 1:00 SL Balance, each leg
10 Back Extensions

Wednesday Dec 21, 2022

Every 4 minutes x 5 rounds:

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

Between rounds, cycle:
20 Jumping Jacks
10 SIt Ups
2/2 DB Push Press
150m Row
:30 Updog
3 rounds for time:
250m Row
50 Jumping Jacks
5/5 DB Push Press, heaviest you can go unbroken
20 Sit Ups

-10 min cap-

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-