Daily Gym WOD

6/14/18- Thursday Training

A.)

Interval Weight Training

4 Rounds

10 Power Snatch (95/65)

1 min Max Cal Row

rest 2 min between Rounds

B.)

Class ROMWOD!!!

6/13/18- Wednesday Training

A.)

Deadlift- 6 sets of 3 Reps ascending in weight

B.)

20 Min AMRAP

10 Alt DB plate Step Ups (50/30)

Plates must be moved 10 Yards across the Gym ever 10 Reps!

Men use a stack of 5 45# plates

women use a stack of 5 35# plates

DBs can be carried however you like and an equivalent height stack of plates can be used if there aren’t enough plates.

C.)

100 Gymnastic Crunches AFAP!

6/12/18- Tuesday Training

A.)

10 Min EMOM

3 Clean and Jerks AHAP

B.)

5 Min AMRAP

Rep Scheme 2-4-6-8…

Kettlbell Swings (53/35)

Burpees

Rest 5 min

Repeat AMRAP!

Score is total # of Reps!

C.)

3 Rounds

10 Toes to Bar

25 Mountain Climbers

 

6/11/18- Monday Training

A.)

Back Squat- 6 sets of 5 reps AHAP

B.)

For Time

50-40-30-20-10

Wall Balls (20/14)

AB Mat Sit Ups

 

6/8/18- Friday Training

A.)

3 and 3’s – 6 sets of 3 behind the neck push press followed by 3 overhead squats ascending in weight

B.)

12 min AMRAP

10 Alt DB Snatch (50/30)

5 Burpee Box Jump Overs

C.)

3 Rounds

10 Side Plank Elbow Touches each side

15 V-Ups

 

6/7/18- Thursday Training

A.)

20 Min EMOM

5 DB STOH (50/30)

10 DB Renegade Rows (50/30) 5 each arm

15 AB Mat Sit Ups

B.)

Class ROMWOD!!!

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