Gym WODs

Wednesday Jan 03, 2024

Strength
WOD

(25-30 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scorpion Kicks + :30 hold
10 Cossacks Squats, :03 lower

Find weight, then 4 rounds:

8 DB Bench Press
8/8 Bent Over Rows
12 Weighted Cossacks Squats
10 Back Extensions
15 Band Pull Aparts

7 min. AMRAP:

Buy-in: 500m Row

5-10-15-20…

Burpees
Pull Ups

(18 minutes)
1 round:
10/10 SL Deadlifts
15 Back Extensions
10 Wrist Waves/Pets

Then, cycle:
5 Deadlifts
8 Sit Ups
8 KB Swings
1/1 TGU
50 Single Unders
:30 Updog

5 rounds for time:

8 Deadlifts
20 Sit Ups
20 KB Swings
2/2 TGU
150 Single Unders

-20 min. cap-

Monday Jan 01, 2024

Strength
WOD

(15-18 minutes)

1 round:
1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
5 Teacups, each direction
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
3 Squat Jumps
3-5 DB Push Press, each arm
20ft. Seal Walk
100m Run

5+ rounds over 25 minutes:

5 Back Squats
10 Squat Jumps
8 DB Push Press, each arm
40 ft. Seal Walk
200m Run

Saturday Dec 30, 2023

Strength
WOD

(8-10 minutes)

6 Cossacks Squats
5 Pull Overs
30 SL Hops, each leg
5 Down to Updog transitions
:30 Updog

20 min. EMOM:

12 Cossacks Squats, total
8 Pull Overs
10/10 Side Plank Hip Touches
50m Run + 50m Walk

2 rounds for time w/ a partner:

60 Push Ups
50 Goblet Squats
40 DU’s, each
30 Partner Med-ball Sit Ups
20 Burpees
10 x 100m Relay

Friday Dec 29, 2023

Strength
WOD

(18 minutes)

1:30 Wall Stretch, each leg
10 Wrist Waves/Pets
10 Scap Pull Ups
10 Kip Swings
8 Hang Power Cleans
8 Front Squats
8 Push Press
8 Jerks

Then cycle:
100m Run
5 TTB
3 Hang Power Cleans
2 Jerks

18 min. AMRAP:

5 Hang Power Cleans
3 Jerks
10 TTB
400m Run

-Find a weight that allows unbroken barbell reps-

Thursday Dec 28, 2023

50:00

Foundation Training Video
1:30 Wall Stretch, each leg
2:00 Frog Stretch
Lacrosse Ball Trap Release
10 Foam Roll Passes everywhere
*1:30 Slant Board*

Then, cycle:
1:00 OH Barbell Hold
500m Row
10 Down to Updog Transitions
100m Suitcase Carry

Wednesday Dec 27, 2023

Strength
WOD

(25-30 minutes)

8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scorpion Kicks
10 Scap Pull Ups
10 Box Step Ups

Find weight, then 4 rounds:

8 DB Bench Press
12 DB Step Ups
20 KB Swings
10 Back Extensions
3 Pull Ups
10 Double Unders

5 min. AMRAP:

8 Pull Ups
10 V-Ups
30 Double Unders

Tuesday Dec 26, 2023

Strength
WOD

18 minutes:

(1 round)
1:30 Wall Stretch, each leg
10 Face Down Dislocates
10 Face Down BTN presses
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
5/5 DB Rows
2/2 DB Snatches
10 Sit Ups
75 Singles or Run 100m

Every 5:00 x 5 rounds:

5 Back Squats
8/8 DB Rows
8 DB Snatches, total
20 Sit Ups
150 Single Unders or Run 200m

Friday Dec 22, 2023

(One class at 9am)

12 Days of CrossFit:

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