Gym WODs

Wednesday Jan 19, 2022

(15-18 minutes)
2:00 Frog Stretch - ONCE

2 quick rounds:
10 Light KB Squats
10 Light KB Swings
100m Run (50 forward, 50 backward)
5 Russian Baby Makers

Then, cycle:
10 KB Squats
15 KB Swings
200m Run (100 forward, 100 backward)
:30 Child's Pose
15 min. AMRAP:

500m Run
10 KB Squats
20 KB Swings
500m Run
20 KB Squats
30 KB Swings
500m Run
30 KB Squats
40 KB Swings
500m Run
40 KB Squats
50 KB Swings
500m Run

Score = Total Reps (Run=50 reps)

Tuesday Jan 18, 2022

(12-15 minutes)

:30/:30 Banded Tricep Stretch
5 Med Ball Sit Ups
2-3 Press
2-3 Jerks
5 Banded Pull Aparts & 5 Banded W’s (:05 hold)
10 Kip Swings
25 minute EMOM:
A) 2-3 Press
B) 10-20 Med Ball Sit-Ups
C) 5 Split Jerks
D) 15 Banded Pull Aparts//10 Banded W’s (:05 hold)
E) 10-15 Kip Swings

*Aim to add 2.5-10lbs to last week*

Saturday Jan 15, 2022

(8 minutes)
Power Snatch + OHS x 2
Snatch Push Press x 2
Snatch Balance x 2
Hanging Knee Raises x 10
Pull Aparts & Banded W's x 5 each

EMOM x 25 minutes:
A) Power Snatch + OH Squat x 3
B) Snatch Push Press x 3-5
C) Snatch Balance x 3
D) Hollow Rocks x 10-15
E) 10 Banded Pull Aparts//10 Banded W's
20 minutes alternating with a partner:

A) Run 500m

B) AMRAP of:
8 DB Bench
10/8 Calorie Row
20 Sit Ups
20 Lunges, total

Friday Jan 14, 2022

(15-18 minutes)

2 rounds:
10 PVC Around the Worlds
10 Good Mornings
10 Kip Swings
10 Ring Rows
100 Skips

Then, cycle:
20 Double Unders
4/4 DB Snatch, alternating
5 Pull Ups
:30 Childs Pose
3 rounds for time:
80 Double Unders
40 DB Snatch, alternating
20 Pull Ups

-18 minute cap-

Thursday Jan 13, 2022

45:00 AMRAP:

2:00 Wall Stretch, each leg - ONCE

Then, cycle:
Row 2:00
10 Side Plank Hip Touches, each side
30-50 Bicycle Crunches
Hanging Block Breathing x 3-4 cycles
150 Jump Rope Skips
10-15 KB Deadlift right into 100m Farmer Carry
:45 Sphinx

Wednesday Jan 12, 2022

(15-18 minutes)

2:00 Frog Stretch, once

Then,cycle:
100m Forward Run, 100m Backward Run
10 PVC Dislocates
3/4/5 OHS, FS, BS
:30/:30 Post Lat Stretch
20-25 Sit Ups
For time:
Run 400m
10 Overhead Squats, Unbroken
Run 400m
20 Front Squats
Run 400m
30 Back Squats
Run 400m

Monday Jan 10, 2022

(18 minutes)
2 rounds:
10 Deadbugs
5 Down to Updog Transitions
10 Step Ups
8-10 DL Light

Then, cycle:
Build to a challenging 3 rep Deadlift
5-10 Push Ups
8 Box Jumps
:30 Founder Pose
CrossFit Games Open 11.2

15 minute AMRAP:
9 Deadlifts (155/100#)
12 Push Ups
15 Box Jumps (24/20 in)

Saturday Jan 08, 2022

Empty Bar WU

(8 minutes)
Power Snatch x 2
OHS x 2
Sn Push Press x 2
Snatch Balance x 2
Plank Transitions x5
Pull Aparts x 10

EMOM x 25 minutes:
A) Power Snatch + OH Squat x 2-3
B) Snatch Push Press x 3-5
C) Snatch Balance x 3
D) Plank Transitions :30-:60
E) 10 Banded Pull Aparts
(8-10 minutes)
5 DB Bench
10 Kip Swings
3-5 TTB
10 Cossacks Squats
Run 50m Forward/ 50m Backward

25 minute AMRAP w/ a partner:

Partner A:
Run 100m Forward - 7 Burpees - Run 100m Backward

Partner B:
10 DB Bench Press
5-10 TTB
10 Scapular Pull Ups
10 Cossacks Squats