Gym WODs

Thursday Dec 30, 2021

(8 minutes)

1:00 Row
:30 Sphinx
2/2 TGU
20 ft HS Walk OR 10 HS Kick Ups
15 minute AMRAP:
Rowing, meters (no monitor - focus on breathing)

Rest 2:00

15 minute AMRAP:
3/3 Turkish Get Up
80 FT Handstand Walk
:60/60 Pigeon Pose

*Choose a HS walk variation that has you working on it as a skill for ~1:00-2:00 at a time.

Wednesday Dec 29, 2021

(18 minutes)

1:00 Face Down Pec Stretch, each arm - Once

2 rounds:
Glute bridges x 20-25
10 Front Rack Reaches, each arm
10 Front Squats

Then, building to weight:
5-10 Push Ups
10 Wrist Waves/Pets
2-3 Front Squats
Bicycle Crunches x 30-50, total
Over 25 minutes, complete:
Front Squat 4-4-4-4-4-4

*Max push ups between sets (5 total)

Tuesday Dec 28, 2021

(20 minutes)
2 rounds:
Prayer Stretch :45
Post Lat Stretch :30 each side
10 Ring Rows
5 Empty Bar Strict Press + 5-10 Push Press

Then, cycle:
10 Kip Swings + 3-5 Pull Ups
3-5 Push Press
Run 100m Forward + 100m Backward
15 minute AMRAP:
400m Run
10 Push Press
10 Pull Ups

Score = Weight + reps
(40 reps for each run)

POST-WOD: 50-100 Sit Ups

Monday Dec 27, 2021

(18 minutes)
2 rounds:
:30 Face Down Pec Stretch, each side
:45 Saddle Wrist Stretch
10 Kip Swings + :15 Active Hang
10 Box Step Ups
10 Empty Bar Power Cleans

Then, cycle:
3-5 Power Cleans
5 Box Jumps
3-5 TTB
3 rounds for time:
400m Loaded Carry
10 Power Cleans
10 Box Jumps
10 Toes to Bar

18-minute time cap

Friday Dec 24, 2021

(10-12 minutes)

10 Kip Swings +:15 Active Hang
5-10 Push Ups
1:30 Wall Stretch, each leg
10 Kips Swings + :15 Active Hang

Then, try out a round and watch the timer, deciding on YOUR rep scheme
1-5 Pull Ups
1-10 Push Ups
1-15 Air Squats
Followed by :30-:45 Rest
“Chelsea”
Every minute for 30 minutes, complete:
1-5 Pull Ups
1-10 Push Ups
1-15 Air Squats

Choose a rep scheme for each movement to maintain for EVERY minute for THIRTY minutes.

If you have completed this version of Chelsea before, aim to increase the reps for one of your movements.

Thursday Dec 23, 2021

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

3-5 reps each of:
Snatch DL
Contact Shrug
Muscle Snatch
Power Snatch
Overhead Squat
Two rounds through,

5:00 Row for meters

5:00 EMOM:
3-5 Hang Power Snatch, empty bar
:30 Plank

Use today as a technical day for the Hang Power Snatch.

Work on receiving the bar slightly lower than usual in your squat position.

Wednesday Dec 22, 2021

5:00 AMRAP of:
5 Knees to Elbows
5 Burpees
40FT Walking Lunge

Rest 2:30

5:00 AMRAP of:
5 Knees to Elbows
5 Burpees
40FT Walking Lunge

Pick up wherever you leave off.

10 reps for each lunge set (1 rep/ mat)

Tuesday Dec 21, 2021

(18 minutes)

2 rounds:
10 Wrist Waves/ Pets
Prayer Stretch :45
Glute bridges x 20
10 Kip Swings + :15 Active Hang
5 Power Cleans
10 Front Squats

Then, building to weight:
5 Front Squats
3-5 Chin Ups
Saddle Wrist Stretch :30
Bicycle Crunches x 30, total
Over 20 minutes, complete:
Front Squats 6-6-6-6-6

Max strict Chin Ups between sets.

Monday Dec 20, 2021

(18-20 minutes)
2:00 Wall Stretch, each leg once

Twice w/ light to medium weight DB x 1
5 Deadlifts
5 Bent Over Rows
5 Presses
5 Front Squats
5 Push Presses
3/3 Windmills
Run 200m

Then, cycle
2-3 Rope Pins, or ½ Legless Climb
3-5 DB Push Press (2 DB’s)
3/3 Windmills
Run 200m
For time:
5 Dumbbell Push Press
1 Rope Climb
Run 400m
10 Dumbbell Push Press
2 Rope Climb
Run 400m
15 Dumbbell Push Press
3 Rope Climb
Run 400m
20 Dumbbell Push Press
4 Rope Climbs

NO DROPPING DUMBBELLS

15-minute cap

Use 2x Dumbbells for the Push Press.

Partition the Push Press & Rope Climbs as needed.

Repeat from 10/12