Archives for Heath Grimes

1/4/19- Friday Training

A.)

Power Clean- 15 Min to find a heavy set of 2 reps

B.)

“Annie”

For Time

50-40-30-20-10

Double Unders

AB Mat Sit Ups

1/3/18- Thursday Training

A.)

20 min EMOM

Even Min- 30 sec max Goblet Squats (53/35)

Odd Min- 5 Burpee Pull Ups

B.)

5 Rounds

20 Dragon Flies

20 Mountain Climbers each Leg

 

 

1/2/19- Wednesday Training

A.)

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

superset with 6 sets of 10 lateral raise AHAP

B.)

3 Rounds for Time

30 Cal Row

30 alt DB Snatch (50/30)

30 Double Unders

C.)

5 Rounds

30 sec Russian Twist

30 sec side Plank each side

1 min rest (do not rest until after each side plank has been completed)

 

 

 

12/31/18- Monday Training

A.)

Back Squat- 6 sets of 5 reps Ascending in weight superset with

Dual DB single leg Romanian Deadlift 6 sets of 5 reps each leg

B.)

15 min AMRAP

15 Wall Balls (20/14)

10 Pull Ups

250 meter Row

C.)

5 Rounds

30 sec side Plank each side

30 sec rest (do not rest until both sides are compete)

 

12/28/18- Friday Training

A.)

Overhead Squat- 6 sets of 3 Reps ascending in weight

B.)

12 Min AMRAP

rep Scheme 2-4-6-8-10-12…

Overhead Squat (95/65)

Box Jumps (24/20)

C.)

5 Rounds

30 sec side Plank each side (back to back)

rest 1 Min b/w Rounds

12/27/18- Thursday Training

A.)

5 Rounds

1 min Max Push Ups

1 min Max Banded Strict Pull Ups full range of motion

rest 1 min b/w Rounds

Score is total # of push ups/ pull ups

B.)

4 Rounds

15 Kettlebell Swings (53/35)

2 min max meter Row

C.)

3 Rounds

20 V-Ups

20 Mountain Climbers each leg (10 windshield wipes each side- harder version)

 

12/26/18- Wednesday Training

A.)

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

B.)

For Time

”JP Jr”

500 meter Run

30 Front Squats (115/75)

30 Burpees

500 meter Run

C.)

5 Rounds

30 sec max Russian Twist

30 sec rest

12/24/18- Monday Training

A.)

12 Days is Christmas

For Time

1 SDHP (75/55)

2 Thrusters (75/55)

3 STOH (75/55)

4 Power Cleans (75/55)

5 Power Snatch (75/55)

6 KBS (53/35)

7 Pull Ups

8 Knees to Elbows

9 Box Jumps (24/20)

10 Double Unders

11 Burpees

12 OH Squats (75/55)

workout should be performed how the song goes. Scale as needed!!! Have fun and have a safe and Merry Christmas!!!!

12/21/18- Friday Training

A.)

Push Press- 6 sets of 4 reps with a 4 count descent superset with 6 sets of 10 Lateral raise

B.)

”Helen”

3 Rounds for Time

400 Meter Run

21 KBS (53/35)

12 Pull Ups

C.)

5 Rounds

30 Sec Side Plank each side

rest 30 sec between Rounds (don’t rest until both sides complete)

 

12/20/18- Thursday Training

A.)

For Time

50-40-30-20-10

Med Ball Cleans (20/14)

Push Ups

B.)

Class ROMWOD!!!

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