Gym WODs

Saturday Dec 30, 2023

(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

(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

(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