Gym WODs

Thursday Dec 09, 2021

(15 minutes)
1:00 Frog Stretch
10 Pull Aparts
10 Dislocates

3-5 reps each of:
Snatch DL
Contact Shrug
Muscle Snatch
Power Snatch
Overhead Squat
Squat Snatch
Every 1:00 x5 rounds for each station:
A) 3 Muscle Snatches
B) 3 Power Snatch
C) 1 Power Snatch + 3 Overhead Squats
D) 3 Squat Snatches
E) 3 Snatch Deadlifts

Wednesday Dec 08, 2021

20 minutes to complete 3+ rounds:

Childs Pose :30
Sphinx :30
10-20 Double Unders
7 Sit Ups
50 Russian KB Swings, UNBROKEN
-Rest 1:30-
“Annie”
50-40-30-20-10 reps for time:
Double Unders
Sit Ups

(Post-WOD) Saddle Wrist Stretch 1:30-2:00

Tuesday Dec 07, 2021

(15-18 minutes)
2 rounds:
10 Kip Swings + :15 Active Hang
Empty Bar Front Rack Reaches x 10 each arm + 10 Front Squats
10 Ring Rows

Then, cycle:
5 Front Squats, building
3-5 Pull Ups
12 Hollow Rocks
200m Run
Over 20 minutes complete:

10-10-10-10 Front Squat

*Max Pull Ups between sets.

Score = Loads + Total Pull Ups

(Post-WOD) 2:00 Wall Stretch, each leg

Monday Dec 06, 2021

(18-20 minutes)

1:30 Facedown Pec Stretch, each side (once)

2 rounds:
5-10 Down to Updogs
10 Superman Extensions
10 Kip Swings + 5 Kipping Knee Raises

Then, cycle:
7-10 Push Ups
3-5 TTB
15/12 Cals on Rower
15 minute AMRAP:
30/24 calorie row
21 Push Ups
12 Toes to Bar

Saturday Dec 04, 2021

Weightlifting drills:
Once w/ PVC together, then 7:00 on empty bars

10 PVC Dislocates
4-8 Reps each:
Deadlifts
Hang Power Cleans
Push Press
Front Squats
Split Jerks
Good Mornings
1-2 Chin Ups

Then, 5:00 to find opening weight and load up racks

Weightlifting WOD:
Every 2:00 x 10 rounds:
2 Split Jerks - out of rack
3-5 Chin Ups
Walk-Jog 500m

(10-12 minutes)
5 Box Jumps/Step Ups
3 Inch Worms
5-10 Push Ups
5 Hanging Knee Raises
Row 1:00

CrossFit Workout of the day:
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 03, 2021

(20 minutes)

1:30 Wall Stretch, each leg (once)

Then,
10 Front Rack Reaches, each arm
3 Clean Shrugs
3 Power Cleans
3 Front Squats
12 Hollow Rocks
100 Single Unders
12 minute AMRAP:
1 Power Clean
3 Front Squats
100 single unders

Score = weight for every complete round.

*must be power cleans to start each set - stand all the way up before initiating the front squat.

Thursday Dec 02, 2021

(15-18 minutes)

1:30 Saddle Wrist Stretch (Once)

Then,
10 Scorpion Kicks
3 DB Rows
3 DB Snatches
1 TGU
200m Run//100m Carry
25 minute AMRAP:
400m loaded carry
Then,
5-4-3-2-1 reps:
Dumbbell snatch
*1 TGU after each set

Score = reps + dumbbell weight each round

(POST-WOD) 2:00 Frog Stretch

Wednesday Dec 01, 2021

(18-20 minutes)

2 rounds:
3-5 Inch Worms
10 Hollow Rocks
10 Superman Extensions
5-10 L-Sit to Tabletop
10 Wrist Waves/ Pets

Then,
2-3 Dips
3-5 Push Press
10 Sit Ups
Row 1:00
Every 5:00 x3 rounds:
Row 500/ 425m

Then, AMRAP:
5 Dips
7 Push Press
13 sit ups

Score = Reps + barbell load

Tuesday Nov 30, 2021

(15-18 minutes)
2 rounds:
Single Leg DL x 10 each leg
Deadbugs x 10
Glute Bridges x 15-20
5/5 HS Kickups, freestanding

Then,
Hanging Knee Raises x 7-10 Strict
Deadlift x 3-5 building to weight
Lying Leg Extensions x 10 each leg
HS Hold :15-:30
Over 20 minutes complete:

10-8-6-4-2 Deadlifts

*max handstand hold between sets

Score = Loads + seconds