Gym WODs

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

Saturday Dec 18, 2021

Drills - 12-14 minutes:

2 rounds:
Childs Pose Lat Stretch :30 each side
10 Kip Swings + 5 Kipping Knee Raises
Rack Tricep Stretch :30 each side
10 empty bar Push Press

Then, cycle:
3-5 Push Press
3-5 TTB
10 Superman Ext.
10 Wrist Waves/Pets

Over 20 minutes, complete:
10-8-6-4-2 Push Press

Max Toes to Bar between sets.
Drills - 15 minutes:

10 Deadbugs
10 Good Mornings
5-10 Bent Over Rows
10 Push Ups // 5-10 Burpees
10 Sit Ups
Run 200m
:45 Sphinx

20-minute AMRAP:
10 Bent Over Row
15 Burpee
20 Sit Ups
400m Run

Score = Reps + Barbell weight

(40 reps for each run)

(POST-WOD) 2:00 Wall Split

Friday Dec 17, 2021

(18-20 minutes)

2 rounds:
10 Banded Pull Aparts
10 Banded Dislocates
10 90/90’s, total
8 Empty Bar Power Snatch
100 Single Unders

Then, cycle
2 Power Snatches
1 OHS
7 Air Squats
10-15 DU
-Rest :45-
3:00 AMRAP, 1:30 of rest x4 rounds:
2 Power Snatch
10 Air Squats
25 Double Unders

Score = Total Reps + Barbell Weight

Thursday Dec 16, 2021

(15-18 minutes)

2 rounds:
Front rack reaches, 10 each arm
Prayer Stretch :30
Sphinx :30
10 Side Plank Hip Touches, each side

Then,
3 Split Jerks, from the rack
10 Plank Shoulder Touches
50 Russian KB Swings
24 minute EMOM:
A) 3 Split Jerks
B) 30 Plank shoulder touches
C) Single Unders

Keep it light for technique, or go heavy to develop power/ strength.