Gym WODs

Saturday Jan 02, 2021

Head to Toe week of 12/28

Twice thru:
5-10 Deadlifts
5-10 Back Squats
5-10 Good Mornings
*50 Squat bounces between sets.
(18 minutes)
3x3 Back Squat

*Add weight to last week.

Practice:
Cossacks Squats
Double Unders
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.

Repeat from 12/16

Double Under Scale: Lateral Hops

Friday Jan 01, 2021

Head to Toe week of 12/28

Twice thru:
5 Clean Shrugs
5 Power Cleans
5 Front Squats
10 Push Ups
(18 minutes)
2 Power Cleans

*Full reset on the floor after each rep.

Practice:
Dip Support
2-3 Dips
50 High Knee Single Unders
15 minute AMRAP:
400m Run
5 Power Cleans
5-10 Dips

*Choose a weight and rep scheme that keeps your sets unbroken.

Thursday Dec 31, 2020

Head to Toe week of 12/28

Twice thru:
10 L-sit to Table Top
10 Push Ups
10 Lunges
(12 minutes)
3-5 Skin the Cats
5-10 Handstand Kick Ups
1/1 Turkish Get Ups

Practice:
Crab Rotations
25 minute AMRAP:
200m Suitcase Carry
2/2 Turkish Get Ups
3-5 Chin Ups
5-10 Hanging Knee Raises
2-4 Crab Rotations

Wednesday Dec 30, 2020

Head to Toe week of 12/28

Once with PVC, once with Barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatches
*50 Squat bounces between sets.
(18 minutes)
2 Power Snatches

*Full reset on the floor after each rep.

Practice:
Kettlebell Snatches (light weight)
Double Unders
4 rounds for time:
35 Double Unders
20 Kettlebell Snatches
15 Sit ups

DU Scale: Bumper Hops
KB Snatch Scale: Single Arm KB Swings

Tuesday Dec 29, 2020

Head to Toe week of 12/28

Twice thru:
5-10 Deadlifts
5-10 Front Squats
5-10 Push Ups
(12 minutes)
1-3 Front Squats

*Build to your working weight for WOD.

Practice:
50 Single Unders, side-to-side
5-10 Push Ups
24 minute EMOM:
A) 3 Front Squats
B) 5-15 Push Ups
C) Single Unders

(A: Front Squats come from the floor. B: Choose a rep-count that allows you to remain unbroken. C: Pick a number of Single Unders to complete within a minute.)

Monday Dec 28, 2020

Head to Toe week of 12/28

Twice thru:
10 Bent Over Rows
5 Press
5 Push Press
10 Air Squats
(18 minutes)
3 Strict Press
3 Push Press
5 Pull Ups

Practice every other round:
Row/ Run 200m
For time:
Row 400-600m
10 Push Press
15 Hollow Rocks
Run 400-600m
10 Push Press
15 Hollow Rocks
Row 400-600m
10 Push Press
15 Hollow Rocks
Run 400-600m

Choose a weight on the Push Press that keeps your sets unbroken.

Saturday Dec 26, 2020

Head to Toe Warm Up - 12/21

Once with PVC, once with barbell:
5 Snatch Shrugs
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
*50 Squat Bounces between rounds.
(18 minutes)
2 (Power Snatch + Overhead Squat)

*Add weight to last time.

Practice:
Kip Swings
Toes to Bar
Dips
(12 minute strength WOD)
2-4-6-8-10... ascending reps:
Dips
Toes to Bar
Overhead Squats
Sumo Deadlifts

*100 Single Unders after each round, alternating feet.

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).