Gym WODs

Tuesday Dec 31, 2024

(18 minutes)

1:30 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
2 Hang Power Cleans + 1 Split Jerk (Build heavy)
8 Scap Chin Ups
3-5 Chin ups
10 Sit Ups
35 Single Unders
:30 Prayer Stretch
18 min. AMRAP:

5 Hang Power Cleans
3 Split Jerks
8 Chin Ups
15 Sit Ups
125 Single Unders

Monday Dec 30, 2024

(15 minutes)

1:00 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
5 DB Bench
6 Lunges
6 V-Ups
10 Band W’s
100m Run
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench Press
12 Lunges
15 V-Ups
200m Run

Friday Dec 27, 2024

(8-10 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then, find weight for Split Squats and Presses

Every 5:00 x 5 rounds:

8/8 Front Foot Elevated KB Split Squats
8/8 KB Kneeling Press
20 Sit Ups
80 Lateral Hops
100m Rowling
8 minute row @ recovery pace

Repeat from 9/9

Monday Dec 23, 2024

12 Days of CrossFit:

100m Run
2 TGU
3/3 DB Push Press
4 Strict Chin Ups
5 Hang Power Cleans
6 Squat Jumps
7 V-Ups
8 Push Ups
9 KB Swings
10 Burpees
11 Lunges, each leg
12 Wall Walks =)

Saturday Dec 21, 2024

(8-10 min.)

5 Curls + 5 Rows
3/3 KB DL
5 Scap Pull Ups
5 Kip Swings
5 TTB
8 Skater Jumps


20 min. EMOM:

8-10 DB Curls + 10 DB Rows
8/8 KB SL DL
8-10 TTB
20 Skater Jumps
22 min. Partner AMRAP:

800m Row
40 Lunges, step back
30 Pull Ups/Ring Rows
20 Burpees
10 HSPU

*One partner working at a time*

Friday Dec 20, 2024

(15-18 min.)

1:30 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
3 Thrusters (Find a heavy 3)
3 Box Jumps
8 Ring Rows
8 Sit Ups
30 High Knees
15 Band Pull Aparts
18 min. AMRAP:

8 DB Thrusters
8 Box Jumps
15 Ring Rows
15 Sit Ups
200m Run

Thursday Dec 19, 2024

50:00

Foundation Training Video
Fish Game!
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday Dec 18, 2024

(Over 20 minutes)

2:00 Frog Stretch
1:00 Double Thread Needle, each way

Then,

Find a heavy 3 rep Barbell Bench

Between sets:
22 SA DB Bench
3/3 DB Bent Over Rows
8 KB Swings
80ft. Suitcase Carry
100m Run
20 min. AMRAP:

8/8 SA DB Bench Press
10/10 DB Bent Over Rows
15 KB Swings
100m Suitcase Carry
200m Run