Thursday, 29 Sep 16

1. Active Warm Up (10 mins) 2. Metcon 3 Rounds for time: 21 Box Jumps 24/20 15 Sumo Deadlifts 115/85 9 Hang Power Snatch 115/85 3. Strength Deadlifts 3x3 Heavy

Wednesday, 28 Sep 16

1. Warm Up - 10 Minutes 2. Weightlifting - 14 Minutes 0:00-2:00 - Every 20 Seconds x 6; 1 Power Clean @ 70% 2:00-3:00 - Rest 3:00-7:00 - Every 40 Seconds x 6; 1 Power Clean @ 75% 7:00-8:00 - Rest 8:00-14:00 - Every 60 Seconds x 6; 1 Power Clean @ 80% 3. Metcon - 25:00 Total Powder Keg 1: In 5:00 window... 600m Run 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) In time remaining AMRAP of: Power Clean & Jerks 135/95 REST 5 Minutes Powder Keg 2: In 5:00 window... 400m Run 2 Round of Cindy AMRAP of: Power Clean & Jerks 155/105 REST 5 Minutes Powder Keg 3: In 5:00 window... 200m Run 3 Round of Cindy AMRAP of: Power Clean & Jerks 185/135

Tuesday, 27 Sep 2016

1. Warm Up & Mobility 2. Conditioning #1 2000 Meter Row for Time 3. Conditioning #2 200 Kettlebell Swings For Time 53/35 4. Conditioning #3 200 Double Unders For Time

Monday, 26 Sep 16

1. Warm Up 2. Weightlifting 30 minute running clock a) 7 sets of 3: Sotts Press b) 7 sets of 3: Snatch Balance c) 7 sets of 3: Muscle Snatch 3. Metcon - In a 9:00 Window… 50 Wall Balls 20/14 Then in time remaining: AMRAP 12 Deadlifts 185/135 12 Barbell Facing Burpees

Friday, 23 Sep 16

1. Warm Up 2. Metcon - For Time 1 Round: 800m Run 40 Pull Ups 21 Thrusters 75/55 Directly into 2 Rounds: 400m Run 20 Pull Ups 15 Thrusters 75/55 Directly into 3 Rounds: 200m Run 10 Pull Ups 9 Thrusters 75/55 Move directly into the following portions immediately – this is one large “For Time” workout.

Thursday, 22 Sep 16

1. Warm Up 2. Strength - 20 Minutes 3 Sets of: Max Effort Strict Press then transition into Max Effort Push Press *weight should be heavy enough for no more than 3-6 reps Strict 3. Metcon - For Time 550m Row 25 Burpees over Rower 450m Row 20 Burpees over Rower 350m Row 15 Burpees over Rower 250m Row 10 Burpees over Rower 150m Row 5 Burpees over Rower

Wednesday, 21 Sep 16

1. Warm Up - 3 Rounds 91 Singles 21 Push Ups 9 Jump Squats 2. Metcon- AMRAP x 25 1 Deadlift 185/125 2 Clean & Jerk 3 HSPU 3. Skill (Optional) Handstand Walk or Tall Hang Squat Cleans Come WOD with Aston to celebrate his birthday!!!!

Tuesday, 20 Sep 16

1. Warm Up 2. Strength - EMOM x 5 3 Back Squats @ 70% 3. Metcon - AMRAP x 5 750m Row 9 Hang Squat Cleans 95/65 20 Double Unders -Rest 3 Minutes- AMRAP x 5 500m Row 6 Hang Squat Cleans 115/85 20 Double Unders -Rest 3 Minutes- AMRAP x 5 250m Row 3 Hang Squat Cleans 135/105 20 Double Unders

Monday, 19 Sep 16

1. Weightlifting EMOM x 9 (%s of 1RM Snatch) 1st min- 3 Power Snatch @ 70% 2nd min - 2 Power Snatch @ 75% 3rd min- 1 Power Snatch @ 80% 4th min - 3 Squat Snatch @ 70% 5th min- 2 Squat Snatch @ 75% 6th min- 1 Squat Snatch @ 80% 7th min- 3 OHS @ 70% 8th min- 2 OHS @ 75% 9th min- 1 OHS @ 80% 2. Metcon "Annie" 50-40-30-20-10 reps for time Double Unders Abmat Sit Ups 3. Gymnastics Tabata x 5 :25 on/ :35 off Muscle Ups Chest to Bar Pull Ups *Do the movement based on your skill level.

Friday, 16 Sep 16

1. Warm Up 2. Strength - 20 Minutes 5 x 3 Overhead Squats @60-70% *3 Second hold in the bottom 3. Metcon - 3 RFT 21 Power Snatches 115/75 9 Wall Balls 20/14 15 Power Snatches 15 Wall Balls 9 Power Snatches 21 Wall Balls

Thursday, 15 Sep 16

1. Warm Up 2. Metcon - AMRAP x 12 9 Kettlebell Swings 53/35 9 Burpees 9 Kettlebell Swings 53/35 9 Box Jumps 24/20 3. Conditioning - EMOM x 12: Odd Minutes – 30 Double-Unders Even Minutes – 30 Seconds Max Calorie Row *Score is total calories across the 12 minutes, or 6 Rounds. Keep the rower on for a running count.

Wednesday, 14 Sep 16

1. Warm Up 2. Weightlifting - EOMOM x 10 Split Jerk 2 Pausing Split Jerks + Split Jerk (70-75% Across) On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch – middle of the foot towards the heel. On the third and final repetition in the complex, no pause. Apply the positioning from the first two repetitions into the third. Focus on mechanics here and build to a moderate load where speed and technique is preserved. 3. Metcon - 15:00 Minute Cap 50 Double-Unders 15 Barbell-Facing Burpees 15 Clean & Jerks 95/65 50 Double-Unders 15 Barbell-Facing Burpees 12 Clean & Jerks 115/80 50 Double-Unders 15 Barbell-Facing Bur

Tuesday, 13 Sep 16

1. Warm Up 2. Strength Front Squat 6 – 1 – 4 – 1 – 2 – 1 Percentages taken off your 1RM Front Squat. Running Clock (0:00 – 10:00) Minute 0 – 6 Squats @ 70% Minute 1 – Rest Minute 2 – 1 Squat @ 80% Minute 3 – Rest Minute 4 – 4 Squats @ 73% Minute 5 – Rest Minute 6 – 1 Squat @ 83% Minute 7 – Rest Minute 8 – 2 Squats @ 76% Minute 9 – Rest Minute 10 – 1 Squat @ 86% 3. Metcon AMRAP x 9 9 Calorie Row 9 Thrusters (95/65)

Monday, 12 Sep 16

1. Warm Up - Benchmark 1 Mile Run 2. Metcon - AMRAP x 10 25 GHD Sit Up 15 Toes to Bar 8 Deadlifts @ 60% 1RM 3. Weightlifting - EMOM x 6 5 Power Snatches 95/65

Friday, 9 Sept 16

1. Warm Up - 15 Minutes 2. Metcon - “Filthy Fifty” 50 Box Jumps, 24/20 50 Jumping Pull-ups 50 Kettlebell Swings, 35/25 50 Walking Lunges 50 Knees to Elbows 50 Push press, 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double Unders

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