Archives for Heath Grimes

A.)

Push Press- 6 sets of 5 reps with a 4 count descent

B.)

12 min AMRAP

5 Pull Ups

7 Hang Power Cleans (95/65)

9 STOH (95/65)

C.)

3 Rounds

20 V Ups

20 Mountain Climbers

A.)

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

B.)

12 Min AMRAP

5 Burpees

7 DB Thrusters (50/30)

9 Box Jumps (24/20)

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Partner Wod – 15 min AMRAP

Partner 1- 15 Cal Row

Partner 2- AMRAP Kettlebell Swings (53/35)

Partners Alternate every 15 Cal (score is total # of KBS)

B.)

Class ROMWOD!!!

A.)

5 Rounds

4 min AMRAP

400 meter Run

15 Devils Press (50/30)

Only rest you get is the rest you earn! Every 4 min Start over giving 100% effort! Score is your fastest Round completed

B.)

3 Rounds AFAP

10 TTB

15 Weighted AB Mat Sit Ups

A.)

Back Squat- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

10 Power Clean (95/65)

10 Front Squat (95/65)

30 Double Unders

C.)

3 Rounds

20 Hanging Knee raises

20 Russian Twist

A.)

15 min to Find a heavy set of 3 Thursters

B.)

For Time

100 Russian KBS (70/44)

Every time you break do 10 Burpees

C.)

3 Rounds

20 Russian twist

20 Mountain climbers each leg

A.)

Deadlift- 6 sets of 3 Reps ascending in weight

B.)

“DT”

5 Rounds for Time

12 Deadlifts (155/ 105)

9 Hang Power Cleans (155/ 105)

6 STOH (155/ 105)

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Snatch- 6 sets of 3 Reps ascending in weight

B.)

5 Rounds for Time

20 Alt DB Snatch (50/30)

20 Cal Row

C.)

4 Rounds

30 sec AB Mat Sit ups

30 sec Dragon Flies

30 sec rest

A.)

Clean and jerk- 6 sets of 3 Reps ascending in weight

B.)

5 Rounds for Time

20 Wall Balls (20/14)

15 Push Ups

10 Toes to Bar

C.(

5 Rounds

30 sec max Gymnastic Crunches

30 sec rest

A.)

Overhead Squat- 15 min to find a heavy set of 2 Reps

B.)

12 min AMRAP

Rep Scheme 3-6-9-12…

Overhead Squats (95/65)

10 Cal Row After each Round

C.)

100 med ball Sit Ups AFAP

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