Daily Gym WOD

11/30/18- Friday Training

A.)

3 and 3’s- 6 sets ascending in weight

B.)

12 Min AMRAP

Rep Scheme 2-4-6-8-10…

Overhead Squats (95/65)

Burpee Box Jump Overs (24/20)

C.)

100 Dragon Flies AFAP!

11/29/18- Thursday Training

A.)

Partner Workout- 3 Rounds for Time

500 Meter Partner Run (done together)

50 Slam Balls (20/10)

50 AB Mat Sit Ups

50 Alt Jumping Lunges

(1 person works while other Rest)

B.)

Class ROMWOD!!!

11/28/18- Wednesday Training

A.)

10 min EMOM- 3 Power Cleans AHAP (should be challenging all the way through!)

B.)

3 Rounds for Time

10 Burpees

20 Deadlifts (185/105)

30 Cal Row

C.)

3 Rounds

20 GHD Sit Ups

20 GHD Hip Extensions

 

 

11/27/18- Tuesday Training

A.)

Behind the Neck Push Press- 6 sets of 5 reps ascending in weight

B.)

21-15-9

STOH (115/75)

Pull Ups

30 Double Unders after each Round

C.)

100 V Ups working 30 sec on 30 sec rest until complete!

11/26/18- Monday Training

A.)

Front Squat- 6 sets of 10 Reps ascending in weight

B.)

20 Min AMRAP

5 Devils Press (30/20)

10 DB Squats (30/20)

200 Meter Run

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!!!

 

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