Archives for Daily Gym WOD

4/13/18- Friday Training

A.)

7 Rounds for Time

7 Thrusters (95/65)

250 Meter Row

B.)

100 V-Ups or Gymnastic Crunches AFAP!

4/12/18- Thursday Training

A.)

For Time

800 Meter Run

15 Toes to Bar

400 Meter Run

20 Toes to Bar

200 Meter Run

25 Toes to Bar

B.)

Class ROMWOD!

 

4/11/18- Wednesday Training

A.)

Deadlift- 6 sets of 10 reps ascending in weight

B.)

20 min EMOM

Even Min- 30 sec Max Deadlifts (135/95)

Odd Min- 30 Sec Max Cal Row

(score is lowest round of deadlifts/ Cal Row)

C.)

100 V- Ups or Gymnastic Crunches

4/10/18- Tuesday Training

A.)

Push Press- 6 sets of 5 Reps AHAP Super set with 10  Lateral Raise AHAP

B.)

5 Rounds for Time

15 DB Snatch (50/30)

10 Toes to Bar

200 Meter Run

C.)

100 V-Ups or Gymnastic Crunches

 

 

4/9/18- Monday Training

A.)

Back Squat- 6 sets of 3 Reps AHAP

B.)

For Time

30-20-10

DB Box Step Ups (30/15)

Burpees

C.)

100 Gymnastic Crunches or V-Ups

4/6/18- Friday Training

A.)

10 min EMOM

3 Clean and Jerks AHAP

B.)

5 Rounds for Time

10 Hang Power Cleans (95/65)

10 Front Squats (95/65)

10 Toes to Bar

C.)

100 V-Ups or Gymnastics Crunches

 

4/5/18- Thursday Training

A.)

Partner Wod

20 Min AMRAP

Partner 1- 200 Meter Med ball run

Partner 2- AMRAP Hand Release Push Ups

(partners alternate movements. Score is total # of push-ups)

B.)

Class ROMWOD!

C.)

100 V-Ups or Gymnastic Crunches

4/4/18- Wednesday Training

A.)

Deadlift- 6 sets of 5 Reps AHAP

B.)

20 min EMOM

Even min- 30 sec max Hang DB Squat Cleans (50/30)

Odd min- 100 Meter Shuttle Run

(score is lowest round of Squat Cleans)

C.)

100 Gymnastic Crunches or V-Ups

 

A.)

Standing Strict DB Press- 6 sets of 8 Reps AHAP-superset each set with 10 Lateral Raise AHAP

B.)

21-15-9

Power Snatch (75/45)

Cal Row

30 Double Unders or 90 Singles after each Round

B.)

100 V Ups or Gymnastic Crunches AFAP!

A.)

Front Squat- 15 min to find a 1 Rep max

B.)

20 Min AMRAP

25 Wall Balls (20/14)

20 Burpees

400 Meter Run

C.)

Collect 3 min in the Plank Position

↑ Top of Page