Gym WODs

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.

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