Gym WODs

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

Saturday Nov 27, 2021

PVC or empty bar for 10-12 minutes, cycle 4-7 reps each:

Power Clean
Press
Front Squat
Push Jerk
Clean
Split Jerk

Every 1:30 x6 rounds:
(light weight)
2 Push Press
2 Split Jerks
2 Barbell Lunges

(rest 2-3:00)

Every 1:30 x6 rounds:
(medium weight)
2 Push Press
2 Split Jerk

(rest 2-3:00)

Every 1:30 x6 rounds:
(heavier weight)
2 Split Jerks
Walk- Jog 500m

(8-10 minutes)
20 Sit Ups
5 Pullups
10 Push Ups
15 Air Squats
Run 200m

“Half way to Memorial Day Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

*Partition the bodyweight reps any way

Friday Nov 26, 2021

2 rounds:
Single Leg DL x 10 each leg
Deadbugs x 10
Glute Bridges x 15-20
100 Jump Rope Skips

Then,
Hanging Knee Raises x 7-10 Strict
Deadlift x 3-5 building to weight
Lying Leg Extensions x 10 each leg
100 Jump Rope Skips
Over 25 minutes complete:

4-4-4-4-4-4 Deadlift

:60 Max Single Unders between sets

Post-WOD: Wall Split x 2:30