Gym WODs

Thursday Dec 24, 2020

Head to Toe Warm Up - 12/21

Grab a light weight Kettlebell.

Twice thru:
10 Kettlebell Single Leg Deadlifts, total
10 Kettlebell Squats, total
10 Kettlebell Push Press, total
(10-12 minutes)
Find your movement variations & weight for WOD.

1-2x thru:
10 Kip Swings
5 Pull Ups
5 Handstand Push Ups
10 Step Ups

Then,
Run your Loop

Then, 1-2x thru:
10 Kettlebell Swings
5 Kettlebell Push Press
2 Kettlebell Squat Clean
2 Turkish Get Up
"12 Days of CrossFit 2020"
30 minute AMRAP:

1) 100m Run
2) 2 Kettlebell Squat Clean, total
3) :30 Plank
4) Handstand Push Ups
5) Pull Ups
6) Burpees
7) Lunges, each leg
8) Kettlebell Swings
9) Hollow Rocks
10) Kettlebell Push Press, total
11) Step Ups, each leg
12) Turkish Get Ups, total

Complete this workout like the song 12 Days of Christmas.
(eg. 1, 2-1, 3-2-1, 4-3-2-1...)
Get as far as you can in 30 minutes.

Wednesday Dec 23, 2020

Head to Toe Warm Up - 12/21

Once w/PVC, once w/Barbell:
5 Clean Shrugs
5 Push Press
5 Front Squats
5 Hang Power Clean
50 Squat bounces between rounds.
(12 minutes)
1-3 Hang Power Clean + Push Jerk

Slowly build to the weight you want to use in the WOD.

Practice:
50 High Knee Single Unders
24 minute EMOM:
A) 3 Hang Power Clean + Push Jerk
B) 20 Plank Hip Touches
C) Single Unders

*Choose a weight that you can maintain throughout the entire WOD.
**Choose a Single Under rep scheme that is manageable for all 8 rounds (or, if you are confident in Single Unders max them each round).

Tuesday Dec 22, 2020

Head to Toe Warm Up - 12/21

Twice through:
5-10 Push Ups
5-10 Sit Ups
5-10 Air Squats
(15-18 minutes)
5 Strict Press
5 Bent Over Row
3-5 Skin the Cats

Practice:
Get Down Roll Around
20 minute AMRAP:
200m Weighted Shoulder Carry
3-5 Handstand Push Ups
3-5 Chin Ups
3-5 Get Down Roll Around
Hang :45
3-5 Handstand Push Ups
3-5 Chin Ups
3-5 Get Down Roll Around

Monday Dec 21, 2020

Head to Toe Warm Up - 12/21

Twice through:
5-10 Deadlifts
5-10 Back Squats
5-10 Hollow Rocks
(18 minutes)
3x3 Back Squat

Spend one week dropping the weight back 5-10 LBS from last week.

Then, we'll go back to adding weight next week.

Practice:
5-10 Kip Swings
3-5 Toes to Bar

*Run 400m once at the very end of the 18 minutes.

After WOD Brief:
Spend 3-5 minutes finding your Front Squat weight for the WOD.
13 minute AMRAP:
5 Front Squats
5-10 Toes to Bar
Run 400m

Choose a weight and rep scheme that keeps you unbroken and moving quickly for ~5 rounds.

Saturday Dec 19, 2020

Head to toe Warm Up

Twice thru:
5 Bent Over Rows
5 Strict Press
10 Hollow Rocks
(18-20 minutes)
5 Strict Press
5 Bent Over Rows
3-5 Skin The Cats

Practice:
Kip Swings
15 minute strength AMRAP:
100m Overhead Carry
100m Racked Carry
100m Suitcase Carry

After each carry, complete 2 rounds:
3-5 Pull Ups
5-10 Toes to Bar
10-15 Push Ups

For the carries use 1x Dumbbell/ Kettlebell.

100m = Lamp Post & Back. Switch arms halfway.

Friday Dec 18, 2020

Head to toe Warm Up

Twice thru:
5-10 Deadlifts
5-10 Bent Over Rows
5-10 Push Ups
(18 minutes)
5 Sumo Deadlifts

*Add weight to last week.

Practice:
:20-30 Hang
2-3 Handstand Push Ups
20 Lateral Hops (with or without barbell)
"Diane"
21-15-9 reps for time:
Deadlift
Handstand Push Up

This WOD is designed to be a fast one (< 7:00 ideally).

Choose a Deadlift weight and Handstand Push Up variation that allows each round to be completed in 1-3 sets.
--
"Scaled Diane"
4 rounds for time:
5 Box Handstand Push Ups
6 Deadlifts
7 Box Step Ups

Thursday Dec 17, 2020

Head to toe Warm Up

Twice thru:
10 PVC Dislocates
10 PVC Overhead Squats
10 Scapular Push Ups
10 Hollow Rocks
(12-15 minutes)
Use PVC or Empty Bar during the Drills.
5-10 PVC Stick Squats
3-5 Snatch Shrugs
3-5 Snatch Balance
3-5 High Hang Snatch
Run 200m
20 minute AMRAP with PVC:
5-10 Snatch Shrugs
:30 Plank
5-10 Snatch Balance
:30 Active Hang
5-10 High Hang Snatch
5-10 PVC Stick Squats

*150 Single Unders, two-hop rhythm.

Focus on the best technique possible on the drills. 
The conditioning challenge should come from working to maintain perfect form throughout.

Wednesday Dec 16, 2020

Head to toe Warm Up

Twice thru:
5-10 Bent Over Rows
5-10 Strict Presses
5-10 Back Squats
*50 Squat bounces between sets.
(18 minutes)
3x5 Back Squat

*Add weight to last week.

Practice:
Double Unders
Duck Walks in your square
For time:
50 Double Unders
50 Box Step Ups
40 Double Unders
40 Lunges
30 Double Unders
30 Air Squats
20 Double Unders
20 Cossacks Squats
10 Double Unders
10 Burpees

*Find a pace/ intensity on the leg movements to recover from the Double Unders each set.

Tuesday Dec 15, 2020

Head to toe Warm Up

Twice thru:
10 Single Leg Deadlifts
10 Push Ups
10 Hollow Rocks
(12 minutes)
:20 Support
:20 Active Hang
2-3 Dips
2-3 Chin Ups

After your second round:
Run your loop (~3:00 lap)
Every 5:00 x 4 rounds:
Run your loop // Row 600/ 500m

With time remaining each round,
AMRAP of:
3-5 Dips
3-5 Chin Ups
10 Sit Ups

Pick up on the AMRAP each round where you left off.

Score is total reps.

Monday Dec 14, 2020

Head to toe Warm Up

Twice thru:
5 Clean Shrugs
5 Push Press
5 Front Squats
5 Power Cleans
*50 Squat Bounces between sets.
(18 minutes)
1 Power Clean
1 Front Squat
2 Push Jerks

Practice:
50 High Knee Single Unders
5 rounds for time:
5 Hang Power Clean + Jerk
100 Single Unders

Choose a weight that keeps the HPC+J unbroken.

Log your weight and time.