Gym WODs

Wednesday Dec 27, 2023

(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

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 =)

Thursday Dec 21, 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 20, 2023

(25 minutes)

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

Find weight, then 4 rounds:

8 DB Bench Press
8/8 DB Rows
12 DB Step Ups
3 Burpees
3/3 Cossacks Squats
7 min. AMRAP:

8 Burpees
10 Cossacks Squats
12 Ring Rows
40 Lateral Hops

Tuesday Dec 19, 2023

(18 minutes)

1 round:
1:30 Wall Stretch, each side
8 Kneeling Thoracic & Archers
15 Scap Chin Ups

Then, cycle:
1/1 TGU
10 KB Swings
3-5 Chin Ups
40 Bicycle Crunches
100m Run
:30/:30 SL Balance
For time:

10-20-30-40-50
KB Swings

Before each set:
8 Strict Chin Ups
200m Run
3/3 TGU

(25 min. cap)

Monday Dec 18, 2023

(15-18 minutes)

1:30 Wall Stretch, each side

Then, cycle:
3-5 Back Squats
3 Squat Jumps
5 V-ups
10 Superman Extensions
10 Scorpion Kicks
10 Push Ups
100m Rowling
Every 5:00 x 5 rounds:

5 Back Squats
10 Squat Jumps
15 V-ups
20 Push Ups
300m Row

Saturday Dec 16, 2023

(8-10 minutes)

2-3 Power Snatch
2-3 OH Squats
2-3 Snatch Balance
8 Skater Jumps
8 Deadbugs
8 V-Ups
8 Supermans
:30 Child’s Pose

20 min. EMOM:

3 Hang Power Snatch
3 Snatch Balance
10 V-Ups/10 Superman Extensions
20 Skater Jumps
For time w/ a partner:

100 Calorie Row, total
80 Box Jumps, total
60 Sit Ups, each
40 Lateral Ball Tosses, total
20 DB Snatches, each
10 Wall Walks, total

Friday Dec 15, 2023

(25 minutes)

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

Find weight, then 4 rounds:

8 DB Bench Press
8/8 DB Rows
8/8 OH DB Lunges
3-5 Pull Ups
6 min. AMRAP:

10 Pull Ups
10 Burpees
10 Box Step Ups

Thursday Dec 14, 2023

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
2:00 Wall Stretch, each leg
2:00 Frog Stretch
2:00 Pigeon Pose, each leg
Lacrosse Ball Trap Release
*2:00 Slant Board*
*3x10 Back Extensions*

Then, cycle:
10 Ring Rows
15 Push Ups
15 Air Squats
15 Hollow Rocks
100m Suitcase Carry