Gym WODs

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

Thursday Dec 08, 2022

50:00

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

Then, cycle:
500m Row
5 T- Spine Rotations + 5 Archer’s, each way
10 Side Plank Hip Touches, each side
:30 Plank
10 Cossacks Squats, total (:03 lower)
1:00 SL Balance, each leg
200m Suitcase Carry
8 Reverse Hypers

Wednesday Dec 07, 2022

1 round:
1:30 Wall Stretch, each side
8 Arnold Press
15 Kip Swings
10 Scorpion Kicks
10 Push Ups
:30 Updog
150 Single Unders

Then, cycle:
5 DB Push Press
5 TTB
5 Burpees
15 Double Unders
5 Kneeling T-Spine Rotations & Archers
5 rounds for time:

8 Push Press, 2 DB's (Unbroken)
10 TTB
40 Double Unders

Buy-out: 25 Burpees

Tuesday Dec 06, 2022

(18-20 minutes)

400m Run - once

2 rounds:
10 Pull Aparts & Dislocates
10 Deadbugs
10 Hollow Rocks
10 Scap Pull Ups
5 Shrugs, Power Snatch & OHS

Then, cycle:
2-3 Power Snatch
2-3 Strict Pull Ups
100m Run
Buy-in: 400m Run

For time:
1-2-3-4-5-6-7-8
Power Snatch, alternating with:

8-7-6-5-4-3-2-1
Strict Pull Ups

-Run 200m between rounds-

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-