Gym WODs

Friday Jan 07, 2022

(20 minutes)

2:00 Wall Stretch, each leg - ONCE

2 rounds:
5 Russian Baby Makers
5-10 Down to Updog Transitions
2-3 Rope Lowers

Then, cycle:
5-10 Wall Balls
2 Jump Pin Reach or 1/2 legless climb
10 Hollow Rocks
10 Scapular Push Ups
25 Ostrich Bounces
10 minute AMRAP:
15 Wall Balls
1 Rope Climb

Wednesday Jan 05, 2022

(18 minutes)

2 rounds:
Glute bridges x 20-25
10 Scorpion Kicks
:45 Prayer Stretch
10 Front Squats

Then, building to weight:
10 Kip Swings + :15 Active Hang
10 Wrist Waves/Pets
2-3 Front Squats
Bicycle Crunches x 30-50, total
Over 24 minutes:

Front Squat

2-2-2-1-1-1

-Alternate 1:00 Plank & 1:00 Hangs after each round-

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

Tuesday Jan 04, 2022

(18 minutes)

1:00 Single Leg Balance, each leg
3 reps each:
Strict Press
Push Press
Push Jerk
7-10 Strict Knee Raises
Run 200m
For time:

Run 500m
8 Strict Press
Run 500m
16 Push Press
Run 500m
24 Push Jerks
Run 500m

Monday Jan 03, 2022

(15 minutes)

1:30 Wall Stretch, each leg - once

2 rounds:
10 Scapular Push Ups
5 Front Rack Reaches, each arm
8 Power Cleans, empty bar
25 Squat Bounces

Then, cycle:
3 Power Cleans
6 Push Ups
9 Air Squats

Rest :30-:45
"The Chief"

3:00 on/1:00 off x 5 rounds:

3 Power Cleans (135/95#)
6 Push Ups
9 Air Squats

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