Gym WODs

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

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