Archives for Daily Gym WOD

5/21/18- Monday Training

A.)

Back Squat- 6 sets of 3 Reps ascending in weight

B.)

For Time

50 Cal Row Buy in then

2 Rounds

50 Wall Balls (20/14)

20 Burpees

C.)

3 Rounds of

25 Med Ball Sit Ups

20 Mountain Climbers each Leg

 

5/18/18- Friday Training

A.)

Snatch- 6 sets of 3 reps ascending in weight

B.)

3 Rounds for Time

500 meter Row

15 Overhead Squats (95/65)

30 Double Unders or 90 Singles

C.)

3 Rounds

15 Weighted Sit Ups

10 med Ball Russian Twist each direction

 

5/17/18- Thursday Training

A.)

5 Rounds for Time

200 Meter Run

20 Box Jumps (24/20)

20 Alt DB Snatch (50/30)

B.)

Class Romwod!!!

5/16/18- Wednesday Training

A.)

For Time

10-1

Deadlifts (185/125)

Row 200 meters after each Round

B.)

Core Work

100 V Ups or Gymnastic Crunches AFAP!

 

5/15/18- Tuesday Training

A.)

Strict Press- 6 sets of 5 Reps Ascending in weight superset with 6 sets of 3 way raise AHAP!

B.)

12 min AMRAP

5 Power Cleans (115/75)

7 STOH (115/75)

9 Bar Over Burpees

C.)

Collect 3 min in the Plank Position!

5/14/18- Monday Training

A.)

Front Squat- 6 sets of 5 Reps AHAP!

B.)

4 Rounds for Time

15 KB Headcutters (53/35)

10 Pull Ups

400 Meter Run

C.)

3 Rounds AFAP

20 Dragon Flies

20 Mountain Climbers each Leg

 

5/11/18- Friday Training

A.)

Clean and Jerk- 6 sets of 2 reps ascending in weight

B.)

5 Rounds for Time

10 Overhead Squats (95/65)

10 Box Jumps (24/20)

200 meter Run

C.)

3 Rounds AFAP

20 V-Ups or Gymnastic Crunches

20 Mountain Climbers each leg

5/10/18- Thursday Training

A.)

“Annie”

For Time

50-40-30-20-10

Double Unders (if you do not have double unders you must double the reps for single unders)

AB Mat Sit Ups\

B.)

Class ROMWOD!!!

5/9/18- Wednesday Training

A.)

For Time

1 Mile Run

50 Deadlifts (185/125)

40 Wall Balls (20/14)

30 Pull Ups

B.)

100 Med Ball Sit Ups AFAP!

5/8/18- Tuesday Training

A.)

Push Press- 6 sets of 3 reps ascending in weight (super set with 6 sets of 10 Lateral Raise AHAP!)

B.)

12 min AMRAP

10 Power Snatch (75/55)

250 meter Row

C.)

3 Rounds not for Time

20 GHD Sit Ups

20 GHD Hip Extensions

 

 

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