Archives for Daily Gym WOD

10/20/17- Friday Training

A.)

3 and 3’s- 6 sets of 3 Behind the neck Push Press then 3 Overhead Squats

B.)

12 Min AMRAP

10 Overhead Squats (95/65)

10 Bar Over Burpees

30 Double Unders or 90 Singles

C.)

100 Med Ball Sit Ups

10/19/17- Thursday Training

A.)

27-21-15-9

Deadlift (115/75)

STOH (115/75)

Calorie Row

20 min Time Cap!!!

B.)

Class ROMWOD!!

10/18/17- Wednesday Training

A.)

Reverse Barbell Lunge- 5 sets of 5 Reps each leg AHAP!

B.)

12 min AMRAP

Rep Scheme 5-10-15-20….

Goblet Squats (53/35)

Toes to Bar

10/17/17- Tuesday Training

A.)

Power Snatch- 6 sets of 3 reps (drop and reset after each rep)

B.)

Every 2 min (7 Rounds)

10 Alternating DB Snatch (50/30)

100 Meter Shuttle Run

C.)

3 Rounds

20 Gymnastic Crunches

30 sec plank hold

 

10/16/17- Monday Training

A.)

”Helen”

3 Rounds For Time

400 meter Run

21 KBS (53/35)

12 Pull Ups

B.)

Not For Time

100 Z Press with empty Barbell (45/35)

 

10/13/17- Friday Training

A.)

15 min to find a heavy complex of 1 Power Clean + 1 Hang Clean + 1 Jerk

B.)

15 min AMRAP

100 Meter Farmers Carry (53/35)

15 Wall Balls (20/14)

30 Double Unders or 90 Singles

C.)

3 Rounds

20 gymnastic Crunches

20 Mountain Climbers

10/12/17- Thursday Training

A.)

3 Rounds for Time

400 Meter Run

15 Toes to Bar

10 Hang Power Snatch (95/65)

B.)

Class ROMWOD!!!

10/11/17- Wednesday Training

A.)

Deadlift- 6 sets of 6 reps ascending in weight

complete 10 GHD Hip Extensions after every set!

B.)

There and Back

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

Goblet Squat (53/35)

KBS (53/35)

Push Ups

AB Mat Sit Ups

10/10/17- Tuesday Training

A.)

Split Jerk- 6 sets of 3 Reps with a 2 count pause in the Split position

B.)

For Time

500 meter Run

30 Sumo Deadlift High Pulls (75/55)

30 Push Press (75/55)

30 Burpees

500 Meter Row

C.)

3 Rounds not for Time

20 GHD Sit Ups

10 Toes to Bar

 

10/9/17- Monday Training

A.)

”Fran”

21-15-9

Thrusters (95/65)

Pull Ups

B.)

3 Rounds not for Time

30 AB Mat Sit Ups

20 Mountain Climbers each leg

↑ Top of Page