Archives for Heath Grimes

1/5/18- Friday Training

A.)

3 and 3’s (3 Behind the neck Push Press followed by 3 Overhead Squats)- 6 sets AHAP

B.)

”Chief”

Five 3 min AMRAP of

3 Power Clean (135/95)

6 Hand Release Push Up

9 Air Squats

rest 1 min between Rounds

score is total # of Rounds!

 

1/4/18- Thursday Training

A.)

16 min EMOM

Even Min- 30 sec max Pull Ups

Odd Min- 30 sec max AB Mat Sit Ups

Score is Lowest Round of both- example (10/15)

B.)

Class ROMWOD!!!

1/3/17- Wednesday Training

A.)

Power Cleans- 6 sets of 3 reps ascending in weight

B.)

3 Rounds for Time

500 Meter Row

15 Deadlifts (135/95)

10 Box Jumps (24/20)

C.)

3 Rounds AFAP

20 Dragon Flies

1 min Plank Hold

1/2/18- Tuesday Training

A.)

Push Press-6 sets of  5 reps AHAP

B.)

For Time

27-21-15-9

Wall Balls (20/14)

Burpees

C.)

3 Rounds AFAP

25 AB Mat Sit Ups

20 Mountain Climbers each Leg

 

 

12/29/17- Friday Training

A.)

Front Squat- 6 sets of 3 Reps AHAP

B.)

3 Rounds for Time

25 Wall Balls (20/14)

15 Toes to Bar

500 Meter Run

C.)

3 Rounds AFAP

20 GHD Sit Ups

20 GHD Hip Extensions

12/28/17- Thursday Training

A.)

”IWT”

4 Rounds

10 KB Headcutters (53/35)

2 min Max Cal Row

Rest 2 min Between Rounds

B.)

3 Rounds AFAP

100 Meter Farmers Carry AHAP

20 Med Ball Sit Ups

or

1 mile Recovery Run or 2k Row

12/27/17- Wednesday Training

A.)

Reverse Lunge- 6 sets of 5 Reps each leg

B.)

3 Rounds for Time

500 Meter Row

10 Burpees

20 Alt DB Snatch (50/30)

C.)

Core Work- 3 Rounds

30 sec Hollow Hold

15 V Ups or Gymnastic Crunches

12/26/17- Tuesday Training

A.)

Strict Press- 6 sets of 5 reps ascending in weight

Super set with 10 Lateral Raise AHAP

B.)

There and Back

For Time 20-15-10-5-5-10-15-20

Kettlebell Swings (53/35)

Goblet Squats (53/35)

Push Ups

AB Mat Sit Ups

 

 

12/22/17- Friday Training

A.)

Snatch Balance- 6 sets of 3 reps AHAP

B.)

12 min AMRAP

Rep Scheme 2-4-6-8-10…

Overhead Squats (95/65)

Toes to Bar

C.)

3 Rounds

1 min Farmers Hold AHAP

30 sec Hollow Hold

12/21/17- Thursday Training

A.)

Partner Wod- 15 min AMRAP

partner 1-  250 Meter Row

Partner 2- AMRAP Kettlebell Headcutters

(partners alternate movements and score is total # of Kettlebell Headcutters)

B.)

Class ROMWOD!!!

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