Gym WODs

Wednesday Dec 15, 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
5-10 Pull Ups
Saddle Wrist Stretch :30
Bicycle Crunches x 30, total
Over 20 minute, complete:
8-8-8-8
Front Squat

*Max Pull Ups between sets.

Score = Total Load + Pull Up Reps

Tuesday Dec 14, 2021

(20 minutes)

2 rounds:
5-8 Down to Updog Transitions
10 Deep Lunge circles, each way
10 Kip Swings + 5 Kipping Knee Raises
Row 200m // Run 200m

Then, cycle:
12 Lunges, total
3-5 HSPU
3-5 TTB
Row 200m // Run 200m
For time:
Row 500m
80FT Walking Lunge
15 Handstand Push Ups
15 Toes to Bar
Run 400m
80FT Walking Lunge
15 Handstand Push Ups
15 Toes to Bar
Row 500m
80FT Walking Lunge
15 Handstand Push Ups
15 Toes to Bar
Run 400m

15-minute time cap.

Partition the Handstand Push Ups & Toes to Bar any way you like.

Monday Dec 13, 2021

(20 minutes)
10 Front Rack reaches each arm + 5 Empty Bar Power Cleans
5 L-Sit to Tabletop
10 Wrist Waves/ Pets
5-10 Kneeling Jumps/Tuck Jumps
25-30 Sit Ups

Then,
2-5 Dips
3-5 Power Cleans
Run 100m
“Elizabeth”
21-15-9 reps for time:
Power Clean
Ring Dips

Saturday Dec 11, 2021

Every 1:00 x15 rounds:
5 Thrusters

Increase the weight by 20/10 LBS every 5 rounds.

Choose a weight that allows you to complete the workout in the above fashion all the way through the 15th round.

Score = The 3 loads you used
(rounds 1-5, rounds 6-10, rounds 11-15)
20 minute AMRAP:

On the odd minutes:
Kettlebell Snatch L/R

On the even rounds:
Burpee Box Step Over

Choose a rep scheme for each movements that you can maintain for all 10 rounds of each.

Score = Total reps + Kettlebell weight in LBS

Thursday Dec 09, 2021

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

3-5 reps each of:
Snatch DL
Contact Shrug
Muscle Snatch
Power Snatch
Overhead Squat
Squat Snatch
Every 1:00 x5 rounds for each station:
A) 3 Muscle Snatches
B) 3 Power Snatch
C) 1 Power Snatch + 3 Overhead Squats
D) 3 Squat Snatches
E) 3 Snatch Deadlifts

Wednesday Dec 08, 2021

20 minutes to complete 3+ rounds:

Childs Pose :30
Sphinx :30
10-20 Double Unders
7 Sit Ups
50 Russian KB Swings, UNBROKEN
-Rest 1:30-
“Annie”
50-40-30-20-10 reps for time:
Double Unders
Sit Ups

(Post-WOD) Saddle Wrist Stretch 1:30-2:00

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.