Archives for Daily Gym WOD

7/20/18- Friday Training

A.)

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

B.)

4 Rounds for Time

20 Goblet Squats (53/35)

15 Box Jumps (24/20)

10 Burpees

C.)

3 Rounds

20 GHD Sit Ups

20 GHD Hip Extensions

7/19/18- Thursday Training

A.)

4 Rounds

3 Min AMRAP

200 Meter Run

Max Rep Gymnastic Crunches

Rest 2 Min Between Rounds

B.)

Class ROMWOD!!!

 

 

 

7/18/18- Wednesday Training

A.)

20 Min EMOM

Even Min- 6 Deadlifts (225/155)

Odd Min- 30 Sec Max Double Unders

Score is Lowest Round of Double Unders!

B.)

3 Rounds AFAP

15 Weighted AB Mat Sit Ups

1 Min Plank Hold

7/17/18- Tuesday Training

A.)

Behind the Neck Strict Press- 6 sets of 8-10 reps. Work light and work your way up focusing on full range of motion – Superset each set with 10 Lateral Raise AHAP

B.)

For Time

10-1

STOH (95/65)

Cal Row

C.)

3 Max sets of Gymnastic Crunc

7/15/18- Monday Training

A.)

Back Squat- 15 min to find a 3 rep max

B.)

For Time

21-15-9

Kettlebell Swings (53/35)

Toes to Bar

500 meter Run after each Round

C.)

3 Rounds

15 GHD Sit Ups

15 GHD Hip Extensions

7/13/18- Friday Training

A.)

Power Snatch- 15 min to find a heavy set of 2 reps

B.)

For Time

10-1 DB STOH (50/30)

10 AB Mat Sit Ups and 100 meter Run between every Round

7/12/18- Thursday Training

A.)

Partner Workout

5 Rounds for Time

40 Empty Bar OH Lunges in place (45/35)

40 Empty Bar Back Squats (45/35)

20 Pull Ups

(Work is divided up evenly b/w partners. One person works the other rest!)

B.)

Class ROMWOD!!!

7/11/18- Wednesday Training

A.)

Turkish Get Up- 6 sets of 5 reps each side AHAP!

B.)

12 min AMRAP

10 Alt DB Snatch (50/30)

10 Burpee Box Jump Overs (24/20)

C.)

100 Med Ball Sit Ups AFAP!

7/10/18- Tuesday Training

A.)

Back Squat- 6 sets of 5 reps ascending in weight

B.)

3 Rounds for Time

15 Sumo Deadlift High Pull (95/65)

30 Double Unders or 90 Singles

500 Meter Row

C.)

3 Rounds

20 V-Ups

20 Mountain Climbers each Leg

7/9/18- Monday Training

A.)

10 Min EMOM- 2 Clean and Jerks AHAP (pick a weight you can maintain good for but is still challenging)

B.)

5 Rounds For Time

20 Wall Balls (20/14)

15 Push Ups

10 Toes to Bar

C.)

Collect 3 Min in the

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