Archives for Daily Gym WOD

9/10/18- Monday Training

A.)

Strict Press- 6 sets of 5 Reps with a 4 count Descent

superset with 10 Lateral Raise each set

B.)

For Time

10-1

STOH (95/65)

30 Double Unders or 90 Singles after each Round!

C.)

3 Rounds

20 Dragon Flies

30 Sec side Plank each Side

9/7/18- Friday Training

A.)

Behind the Neck Push Press- 6 sets of 5 reps AHAP

superset with 6 sets of 5 reps Strict Pull Ups (use a band if needed or do negatives)

B.)

Partner Wod- For Time

400 Meter Run

80 Alt DB Snatch (50/30)

400 Meter Run

60 DB Snatch (50/30)

400 Meter Run

40 DB Snatch (50/30)

(both partners must run 400 meters at same time! Divide up Alt DB Snatch however!)

 

 

9/6/18- Thursday Training

A.)

For Time

50-30-10

Kettlebell Swings (53/35)

Goblet Squats (53/35)

B.)

5 Rounds

30 sec Max Gymnastic Crunches

30 sec Max Mountain Climbers

rest 1 Min B/W Rounds

9/5/18- Wednesday Training

A.)

Power Clean- 6 sets of 2 Reps Ascending in weight

B.)

12 Min AMRAP

10 Power Clean (95/65)

10 STOH (95/65)

10 Cal Row

B.)

3 Rounds

20 GHD Sit Ups

20 GHD Hip Extensions

9/4/18- Tuesday Training

A.)

Front Squat- 6 sets of 3 reps Ascending in weight

B.)

5 Rounds for Time

10 DB Walking Lunges (50/30)

10 Burpees

200 Meter Run

C.)

100 Med Ball Sit Ups AFAP!

9/3/18- Monday Training

We will only have a 9am Class!!!

A.)

”Cindy”

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Hope Everyone has a Great Labor Day!!!

8/31/18- Friday Training

A.)

Snatch Balance- 6 sets of 3 reps ascending in weight

B.)

For Time

30-20-10

Overhead Squats (95/65)

Bar Over Burpees

C.)

3 Rounds

30 sec Side Plank each side

15 Leg Raises

8/30/18- Thursday Training

A.)

“Gut Buster”

For Time

100 AB Mat Sit Ups

1000 meter Run

100 AB Mat Sit Ups

B.)

Accessory Work- 5 Rounds

10 Ring Dips

10 Hand Stand Push Ups/ Strict DB STOH AHAP

8/29/18- Wednesday Training

A.)

Single Leg Romanian Dead Lift- 6 sets of 4 reps each leg ascending in weight

B.)

3 Rounds

4 min AMRAP

500 meter Row

max rep Hang Power Cleans (95/65)

(score is total # of Hang Power Cleans)

C.)

3 Rounds not for Time

10 TTB

20 GHD Sit Ups

8/28/18- Tuesday Training

A.)

Z Press- 6 Max Sets of Z Press super set with 10 Lateral Raise AHAP ( score is lowest set)

B.)

12 min AMAP

15 Kettlebell Swings (53/35)

30 Double Unders

C.)

5 Rounds

30 sec Max V-Ups

30 sec rest

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