Archives for Daily Gym WOD

11/21/18- Wednesday Training

A.)

For Time

500 Meter Run

50 AB Mat Sit Ups

40 Kettlebell Swings (53/35)

30 Push Ups

20 Goblet Squats

20 Pull Ups

20 Goblet Squats (53/35)

30 Push Ups

40 Kettlebell Swings (53/35)

50 AB Mat Sit Ups

500 Meter Run

This will allow you not to feel bad about crushing all the Turkey and Dressing!!! Happy Thanksgiving!!!

 

11/20/18- Tuesday Training

A.)

Kettlebell Flow- 6 sets of 6 reps each arm

Kettlebell muscle or Power Clean into Push Press

swap sides each rep resting at least 1 1/2 – 2 Min between sets!

B.)

12 Mim AMRAP

10 Power Snatch (95/65)

10 Bar Over Burpee

C.)

3 Rounds

10 Toes to Bar

15 Slam Balls

 

11/19/18- Monday Training

A.)

Back Squat- 6 sets of 4 reps ascending in weight

B.)

5 Rounds for Time

15 Wall Balls (20/14)

15 Box Jumps (24/20)

200 Meter Run

C.)

30 Sec Work /30 sec rest until you reach 100 reps

V-Ups

 

11/16/18- Friday Training

A.)

10 Min EMOM

3 Power Snatch AHAP with good form

B.)

5 Rounds for Time

12 Alternating DB Snatch (50/30)

10 Burpees

200 Meter Run

C.)

3 Rounds

30 Sec Max V Ups

30 Sec Plank Hold

30 Sec Mountain Climbers

all work should be done back to back with 1 Min Rest b/w Rounds

 

 

 

11/15/18- Thursday Training

A.)

4 Rounds

3 Min AMRAP

10 Kettlebell Swings (53/35)

10 Goblet Squats (53/35)

5 Toes to Bar

Rest 2 min b/w Rounds ( score is total # of a Rounds and reps)

B.)

Class ROMWOD!!

 

11/14/18- Wednesday Training

A.)

Deadlift- 15 min to find a heavy set of 2 Reps

B.)

3 Rounds for Time

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

500 Meter Run

 

 

11/13/18- Tuesday Training

A.)

Strict Press- 6 sets of 5 reps ascending in weight superset with 6 sets of 10 reps 3 way raise

B.)

4 Rounds for Time

10 DB STOH (50/30)

10 Pull Ups

300 Meter Row

C.)

3 Rounds

15 GHD Sit Ups

30 Sec GHD Hip extension Hold

11/12/18- Monday Training

A.)

Reverse Lunges- 6 sets of 5 reps each Leg ascending in weight

B.)

12 min AMRAP

10 Front Squats (95/65)

15 AB Mat Sit Ups

30 Double Unders

C.)

3 Rounds

20 Mountain Climbers each Leg

45 sec Plank hold

 

11/8/18- Friday Training

A.)

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

B.)

15 Min AMRAP

15 Power Snatch (75/55)

10 Pull Ups

30 Double Unders

C.)

3 Rounds

15 Weighted AB Mat Sit Ups

20 GHD Hip Extensions

11/7/18- Thursday Training

A.)

4 Rounds

3 Min AMRAP

20 Alternating DB box step Ups (50/30)

AMRAP AB Mat Sit Ups in Remaining time

Rest 2 Min B/W Rounds

Score is Total AB Mat Sit Ups

B.)

Class ROMWOD!!!

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