Gym WODs

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

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.