Archives for Heath Grimes

A.)

12 min EMOM

1 Bear Complex at a challenging weight

B.)

For Time

500 meter Run buy in

50-40-30-20-10

Double Unders

AB Mat Sit Ups

500 meter Run cash out

A.)

Reverse Lunge- 6 sets of 5 reps each leg ascending in weight

B.)

4 Rounds for Time

25 Wall Balls (20/14)

15 a box Jumps (24/20)

200 meter Run

C.)

5 Rounds

30 sec Russian Twist try going a little heavier than normal

30 sec rest

A.)

For Time

“There and Back”

20-15-10-5-5-10-15-20

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

Push Ups

Sit Ups

Kettlebell Swings (53/35rx)(70/44rx+)

B.)

4 Sets 10-15 Pull Ups resting as needed b/w sets

A.)

Behind the Neck Strict Press- 6 sets of 5 reps ascending in weight superset with 6 sets of 10 reps DB Front Raise AHAP

B.)

15 min AMRAP

10 Burpees

10 Alt DB Snatch (50/30)

10 Toes to Bar

A.)

Overhead Squat- 6 sets of 3 reps ascending in weight

B.)

For Time

30 Thrusters (95/65)

800 meter Run

20 Thrusters (95/65)

400 meter Run

10 Thrusters (95/65)

200 meter Run

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

For Time

100 Kettlebell Swings (53/35)

Every min perform 5 Burpees until complete

Must start workout with 5 Burpees

B.)

Class ROMWOD!!!

A.)

Power Clean- 10 min EMOM 3 Reps (build throughout working up at a heavy set of 3)

B.)

For Time

21-15-9

Deadlift (185/115)

DB STOH (50/30)

30 Double Unders or 90 Singles after each Round!

C.)

3 Rounds

20 Dragon Flies

20 Hanging Knee raises

A.)

Back Squat- 6 sets of 5 reps ascending in weight superset with 6 sets 5 reps each leg DB Single arm Romanian DL AHAP

B.)

4 Rounds

3 min AMRAP

15 cal Row

10 Front Squat (95/65)

Rest 2 min B/w Rounds starting every round where you left off!

C.)

5 Rounds

30 sec Gymnastic Crunches

30 sec rest

A.)

Push Press- 6 sets of 4 reps with a Four count descent super set with DB lateral raise 10 reps

B.)

4 Rounds for Time

25 Push Ups

15 Toes to Bar

400 meter Run


A.)

Clean Complex- 15 min to find a heavy set of 1 Power Clean + 2 Front Squat + 1 Jerk

B.)

15 min AMRAP

Rep Scheme (2-4-6-8-10…)

Thrusters (95/65)

Box Jumps (24/20)

Cal Row

C.)

100 V Ups working 30 sec on 30 sec rest until complete!!!

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