Archives for Heath Grimes

7/6/18- Friday Training

A.)

3 and 3’s- 6 sets of 3 Behind the Neck push Press followed by 3 Overhead Squats

B.)

5 Rounds for Time

10 DB Hang Cleans (50/30)

20 DB Walking Lunge Steps (50/30)

200 Meter Run

C.)

100 Gymnastic Crunches or V-Ups AFAP!

7/5/18- Thursday Training

A.)

4 Rounds

10KB Headcutters (53/35)

10 Pull Ups

2 min max Cal Row

Rest 2 min b/w Rounds

B.)

Class ROMWOD!!!

7/4/18- Wednesday Training

Happy Independence Day! We will have a Family Friendly workout starting at 9am. The workout will be open to the public so feel free to bring anyone who would like to join you! Hope everyone has a safe and relaxing holiday. See you in the AM!

7/3/18- Tuesday Training

A.)

Strict Press- 6 sets of 5 Reps ascending in weight

B.)

For Time

21-15-9

STOH (95/65)

Bar Facing Burpees

50 Double Unders or 100 Singles after each Round

C.)

3 Rounds

1 Min Plank Hold

15 V- Ups

 

7/2/18- Monday Training

A.)

Clean Complex- 15 min to Find a heavy set of 1 Hang Clean + 1 Clean + 1 Front Squat

B.)

For Time

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

Kettlebell Swings (53/35)

Goblet Squats (53/35)

HR Push Ups

AB Mat Sit Ups

 

6/29/18- Friday Training

A.)

Clean and Jerk- 15 min to build to a heavy set of 2 Reps!

B.)

For Time

50-30-10

Kettlebell Swings (53/35)

Goblet Squats (53/35)

50 Double Unders or 100 Singles after each Round!

C.)

3 Rounds

20 V-Ups

30 sec side Plank each side

6/28/18- Thursday Training

A.)

For Time

800 Meter Run

20 Alt DB Snatch (50/30)

400 Meter Run

20 Alt DB Snatch (50/30)

200 Meter Run

20 Alt DB Snatch (50/30)

B.)

Class Romwod!!!

6/27/18- Wednesday Training

A.)

Bulgarian Split Squat- 6 sets of 8 Reps each Leg

superset with 10 reps single leg Romanian Deadlifts with DB

B.)

12 Min AMRAP

10 DB Deadlifts (50/30)

10 Burpee Pull Ups

20 AB Mat Sit Ups

6/26/18- Tuesday Training

A.)

DB Strict Press- 6 sets of 8-10 Reps AHAP

superset with 10 Lateral Raise AHAP

B.)

For time

Calorie Row (50/40)

100 Z Press

Calorie Row (50/40)

C.)

3 Rounds

10 Toes to Bar

20 Slam Balls (20/14)

 

6/25/18- Monday Training

A.)

Front Squat- 15 min to find a 5 rep Max

B.)

5 Rounds for Time

10 Hang Cleans (95/65)

10 Front Squats (95/65)

200 meter Run

C.)

3 Rounds AFAP

20 Gymnastic Crunches

20 Mountain Climbers each leg

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