Archives for Daily Gym WOD

8/23/17- W20ednesday Training

A.)

20 min EMOM

Even min- 30 sec max Deadlifts (135/95)

Odd min- 30 sec max Bar Over Burpees

(score is Lowest Round of both movements)

B.)

3 Rounds AFAP

15 Med Ball Sit Ups

15 V-Ups

15 Mountain Climbers each Leg

8/22/17- Tuesday Training

A.)

3 Rounds not for Time

5 Strict Press AHAP

15 Dual DB lateral Raise at a manageable weight

(Movements should be completed back to back with a 2 min rest between each Round. Warm up to the weight you will be doing the movements with before starting you working sets.)

B.)

21-15-9

DB STOH (50/30)

Toes to Bar

 

 

8/21/17- Monday Training

A.)

Back Squat- 6 sets of 3 reps ascending in weight

B.)

10 Rounds for Time

12 Wall Balls (20/14)

10 Cal Row

(20 min time cap!)

C.)

Core Work

20 Gymnastic Crunches

20 Mountain Climbers each leg

8/18/17- Friday Training

A.)

Snatch Complex- 15 min to find a heavy set of 2 Snatch Pulls plus 1 Snatch (can be Power of Full)

B.)

“Nancy”

5 Rounds for Time

400 meter Run

15 Overhead Squats (95/65)

8/16/17- Thursday Training

A.)

Deadlift- in 15 min find a heavy set of 10 Reps!

B.)

For Time

30-20-10

Kettlebell Swings (53/35)

Burpees

C.)

100 Med Ball Sit Ups

 

8/15/19- Wednesday Training

A.)

3 Rounds Not for Time

10 Pull Ups

10 HSPU or 30 sec Handstand hold on the wall

B.)

12 min AMRAP

20 Cal Row

20 push ups

C.)

Collect 3 min in the plank Position- every time you break perform 20 mountain Climbers each leg

 

 

8/15/17- Tuesday Training

A.)

Push Press- 6 sets of 6 Reps AHAP!

B.)

5 Rounds for Time

10 STOH (95/75)

10 Front Squats (95/75)

200 meter Run

C.)

3 Rounds

20 GHD Sit Ups

20 GHD Hip Extensions

 

A.)

Front Squat- 6 sets of 5 reps AHAP!

B.)

3 Rounds for Time

10 Power Snatch (95/65)

10 Toes to Bar

rest 2 min then

3 Rounds for Time

10 Power Cleans (95/65)

25 AB Mat Sit Ups

20 min Time Cap!!!

8/11/17- Friday Training

A.)

Snatch Balance- 6 sets of 2 reps with a 2 second pause at the bottom of the squat

B.)

For Time

30-20-10

Pull Ups

Calorie Row

30 Double Unders after each Round

C.)

Collect 3 min in the Hollow Hold!!!

8/9/17- Wednesday Training

A.)

12 min AMRAP

5 Power Snatch (115/75)

7 Toes to Bar

9 Burpees

Rest 5 min

Then against the same clock 6 min to Find a 1 rep max Clean and Jerk

B.)

Core Work

3 Rounds not for Time

10 V Ups

20 Russian Twist with Med Ball if possible

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