Archives for Heath Grimes

A.) Strict Press- 6 sets of 5 Reps ascending in weight superset with 6 sets of Front Raise AHaP

B.)

For Time

500 meter Run buy in

21-15-9

STOH (115/75)

Pull Ups

500 meter Run Cash Out

A.)

Every 4 min for 5 Rounds

3 Back Squats (AHAP all sets same weight)

20/ 18 cal Row

(Score is weight)

Rest 5 min then

10 min AMRAP

10 DB Walking Lunges (50/30)

20 AB Mat Sit Ups

A.)

Overhead Squat- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

15 Sumo Deadlift high pulls (115/75)

30 Double Unders RX/ 90 Singles Scaled

200 meter Run

A.)

20 min AMRAP

Partner Wod

Partner 1- 100 meter Farmers Carry (53/35)

Partner 2- AMRAP TTB/ AB Mat Sit UPs

Partners alternate movements and every other round alternate TTB and AB Mat Sit Ups (score is total # of core work completed)

B.)

Class ROMWOD!!!

A.)

Snatch- 6 sets of 3 reps (power or full) ascending in weight

B.)

For time

10-1

Single Arm Hang DB Snatch (50/30) Right

Single Arm Hang DB Snatch (50/30) Left

Dual DB Burpee (50/30)

C.)

100 Med Ball Sit Ups AFAP!

A.)

Push Jerk- 6 sets of 5 reps ascending in weight

B.)

20 min AMRAP

15 DB Floor Press (50/30)

10 Pull Ups

400 meter Run

C.)

100 Dragon Flies AFAP

A.)

Back Squat- 6 sets of 3 reps ascending in weight

B.)

12 min AMRAP

6 Burpees

9 Goblet Squats (53/35RX) (70/44rx+)

12 Box Jumps (24/20)

C.)

3 Rounds AFAP

10 TTB

20 Russian Twist each Side

A.)

15 min to find a heavy set of 2 Power Cleans

B.)

For Time

1000 meter Row

10 Rounds of “Chief”

3 Power Clean (135/95RX) (155/115RX+)

6 Push Ups

9 Air Squats

25 min Time Cap!

A.)

21 min EMOM

Min 1- 12/ 10 cal Row

Min 2-10 Alt DB Snatch (50/30)

Min 3- 30 sec max Pull Ups

Score is total number of Pull Ups

B.)

Class ROMWOD!!!

A.)

Deadlift- 6 sets of 3 reps with a 3 second descent

B.)

For Time

21-15-9

Deadlift (225/155)

400 meter Run after each Round

C.)

3 Rounds

20 Dragon Flies

20 mountain climbers each leg

↑ Top of Page