Archives for Daily Gym WOD

1/18/19- Friday Training

A.)

Overhead Squat- 6 sets of 3 Reps Acending in weight

B.)

For Time

500 Meter Run Buy in

3 Rounds

15 OHS (95/65)

15 Toes to Bar

500 Meter Run Cash Out

 

1/17/19- Thursday Training

A.)

Partner Wod

4 Rounds

Partner 1- 2 Min Ski Erg/ Row/ Tred/ Bike Erg

Partner 2- 1 Min max HR Push Up/1 Min Max Sit Up (change movement at 60 sec)

Partners Alternate movements and both complete 1 Round on the same piece of equipment before swapping to the next- Score is total # of HR Push Ups ( each Round you change equipment!)

B.)

Class ROMWOD

 

 

1/16/19- Wednesday Training

A.)

Deadlift- 6 sets of 5 Reps ascending in weight

B.)

4 Rounds for Time

10 Deadlifts (225/155)

10 Pull Ups

400 Meter Run

C.)

3 Rounds AFAP

15 Weighted AB Mat Sit Ups

30 Sec Hollow HolD

1/15/19- Tuesday Training

A.)

Back Squat- 6 sets of 5 Reps Ascending in weight

Superset with 6 sets of 10-15 Hip Extensions on GHD

B.)

12 min AMRAP

10 DB Hang Cleans (50/30)

10 DB Walking Lunge Steps (50/30)

10 Burpee Box Jumps (24/20)

C.)

100 V Ups or Gymnastic Crunches working 30 sec work 30 sec rest until complete!

 

1/14/19- Monday Training

A.)

Strict Press- 6 sets of 10 reps Ascending in weight

B.)

For Time

27-21-15-9

Cal Row

Alt DB Snatch (50/30)

C.)

5 Rounds

30 sec Med Ball Sit Ups (14/10)

30 sec Russian Twist (14/10)

rest 1 Min b/w Rounds

 

1/11/19- Friday Training

A.)

Thruster- 6 sets of 3 Reps ascending in weight

B.)

For Time

”Jackie” ish

1000 Meter Row

50 Thrusters (45/35)

30 Toes to Bar

C.)

5 Rounds

20 Gymnastic Crunches

30 Sec side Plank each side

 

1/10/19- Thursday Training

A.)

Partner Wod

20 Min AMRAP

Partner 1- 200 Meter Run

Partner 2- Max DB Man Makers (30/20)

Partners Alternate Rounds Score is total # of man makers!

B.)

3 Rounds AFAP

20 Dragon Flies

20 Mountain Climbers each leg

20 Russian Twist each Side

1/9/19- Wednesday Training

A.)

10 Min EMOM

3 Deadlifts AHAP (all sets must be done at the same weight! Make it challenging!)

B.)

3 Rounds for Time

15 SDHP (75/55)

10 Pull Ups

500 Meter Run

C.)

3 Rounds AFAP

20 GHD Sit Ups

20 GHD Hip Extensions

1/9/19- Tuesday Training

A.)

Floor Press- 6 sets of 10 reps ascending in weight

superset with 6 sets of 10 reps Bent Over Barbell

Row with same bar (can change weight if needed)

B.)

For Time

10-1 Rep Scheme

Hang Power Clean (95/65)

STOH (95/65)

Bar Over Burpee

C.)

3 Rounds AFAP

15 Slam Balls (20/14)

10 Toes to Bar or knee Ups

 

1/7/19- Monday Training

A.)

Back Rack Reverse Lunge- 6 sets of 5 reps each leg

superset with 6 sets of 5 reps each leg Dual DB Single Leg Romanian Deadlift AHAP

B.)

5 Rounds for Time

15 Wall Balls (20/14)

10 Box Jumps (24/20)

200 meter Run

C.)

5 Rounds

30 sec Side Plank each side

rest 30 sec (don’t rest until both sides competed)

 

 

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