Gym WODs

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

Tuesday Dec 17, 2024

(15-18 minutes)

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

Then, cycle:
2 Power Cleans + 1 Split Jerk
10 Scap Chin Ups
3-5 Strict Chin Ups
35 Single Unders
15 Band Pull Apart
21 min. EMOM:

3 Power Cleans + 2 Split Jerks
7 Strict Chin Ups
100 Single Unders

(Post-WOD)
25 Sit Ups
500m Run
25 Sit Ups

Monday Dec 16, 2024

(18 minutes)

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

Then, cycle:
3 Front Squats
8 Push Ups
8 V-Ups
8 Skater Jumps
8 Step Back Lunges
8 Back Extensions
Every 5:00 x 5 rounds:

5 Front Squats
20 Push Ups
15 V-Ups
12 Step Back Lunges
20 Skater Jumps

Saturday Dec 14, 2024

(8-10 minutes)
1:00 Wall Stretch, each side

Then,
3-5 Deadlifts
5 DB Curls
8 High Knees + 20 Lateral Hops
8 Sit Ups

20 min. EMOM:

10-8-6-4-2 Deadlifts
8-10 DB Curls
20 High Knees + 60 Lateral Hops
20 Sit Ups
22 minute partner AMRAP:

800m Run, together
80ft. Seal Walk
80ft. Walking Lunges
40 Jumping CTB Pull Ups
40 Push Ups
40 Lateral Wall Ball Tosses
40 Ball Slams

Friday Dec 13, 2024

(18 minutes)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
4 KB Cossacks Squats
4 DB Snatches
5 DB Bench
8 Hang Knee Raises
15 Double Unders
:30 Updog
5 rounds for time:

10 KB Cossacks Squats
10 DB Bench
10 DB Snatches
20 Hang Knee Raises
35 Double Unders