Tuesday, 1 Nov 16

1. Warm Up - 10 Minutes 2. Strength - 15 Minutes Every 1:30 for 9 Minutes Front Squats 3 @ 70% 1 @ 75% 3 @ 70% 1 @ 80% 3 @ 70% 1 @ 85% 3. Metcon - 20 Minute Cap "7 Up" - 10 RFT 7 Sumo-Deadlift High Pulls 95/65 7 Front Squats 7 Push Jerks

Friday, 28 Oct 16

1. Warm Up/Mobility - 20 Minute Cap 2. Metcon - 20 Minutes A) In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (95/65) Time remaining, Max Calorie Row Rest 4 minutes B) In a 4:00 Window… 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (135/95) Time remaining, Max Calorie Row Rest 4 minutes C) In a 4:00 Window… 1 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats (155/105) Time remaining, Max Calorie Row

Thursday, 27 Oct 16

Thursday, 27 Oct 2016 1. Warm Up 2. Strength: Chest a) Bench Press 3 x 5 AHAP s/s Deficit Push Ups 3 x 12 b) Ring Dips 2 x M.E. 3. Metcon: "Fran" 21 - 15 - 9 Thrusters 95/65 Pull Ups

Wednesday, 26 Oct 16

1. Warm Up - 10 Minutes 2. Weightlifting - 9 Minutes Every 1:30 for 6 Rds 2 Split Jerks @ 75% 3. Metcon - 3 RFT 20 Box Jumps 24/20 15 KBS 53/35 10 Cal Row 5 HSPU

Tuesday, 25 Oct 16

1. Warm Up - 10 Minutes 2. Strength - 25 Minute Cap Back Squat 3 @ 70% 1 @ 75% 3 @ 70% 1 @ 80% 3 @ 70% 1 @ 85% Percentages based on 1RM 3. Metcon - 12 Minute Cap 21 - 15 - 9 Deadlift 115/75 Overhead Squat 115/75

Monday, 24 Oct 16

1. Warm Up (10 mins) 2. Clean Pulls (10 mins) Every 2:00 x 5 Sets 3 Clean Pulls – 110% of 1RM Clean 3. Squat Cleans (10 mins) With a Running Clock: 0:00 – 4:00: Build to a Heavy 3-Rep Hang Squat Clean 4:00 – 7:00: Build to a Heavy 2-Rep Hang Squat Clean 7:00 – 10:00: Build to a Heavy 1-Rep Hang Squat Clean 4. Metcon "13.4" AMRAP 7: 3 Clean and Jerks(135/95), 3 Toes to Bar 6 Clean and Jerks(135/95), 6 Toes to Bar 9 Clean and Jerks(135/95), 9 Toes to Bar 12 Clean and Jerks(135/95), 12 Toes to Bar Continue to add 3 repetitions to each movement until the 7:00 cap.

Thursday, 19 Oct 16

1. Warm Up - 10 Minutes 2. Strength - 20 Minute Cap 5-5-3-3-3 Deadlifts Start @ 80% and work your way up to find 3RM 3. Metcon - 20 Minute Cap 800m Run 20 Burpees 400m Run 15 Bar Over Burpees 200m Run 10 Burpees Box Jumps

Wednesday, 19 Oct 2016

1. Warm Up 2. Weightlifting (20 min) Work up to a 1RM Clean & Jerk 3. Metcon (20 min cap) 50 Air Squats 5 Clean & Jerks 155/105 40 Air Squats 4 Clean & Jerks 30 Air Squats 3 Clean & Jerks 20 Air Squats 2 Clean & Jerks 10 Air Squats 1 Clean & Jerk

Tuesday, 18 October 2016

1. Warm Up 2. Strength (20 min cap) EMOM to Failure 3 Muscle Clean to Strict Press *Start weight 95/65, + 20/10 lbs each new round. 3. Metcon 6 Rounds: 1:00 – Row for Max Calories 1:00 – Wallballs (20/14) 1:00 – Double-Unders 1:00 – Rest

Monday, 17 Oct 16

1. Warm Up - 15 Minute Cap 2. Metcon - AMRAP x 18 4 Bar Muscle Ups 8 Power Snatches 115/80 16 Box Jumps 24/20 3. Weightlifting - 12:00 (8Rds) Every 90 seconds 1 Snatch Pull + 1 High Hang Power Snatch + 1 Snatch Balance @ 70% 1RM Snatch

Friday, 14 Oct 16

We've work hard this week so tomorrow will be nothing but stretching and mobility. You're welcome 😉

Thursday, 13 Oct 16

1. Warm Up (10 mins) 2. Strength (25 min CAP) Dead Lifts 3-3-3-3-3-3 @ 85% 1RM Across s/s 15 Banded Good Mornings (purple/black) ...and then in time remaining 20 Back Extensions 3. Metcon (20 min CAP) *Score is total time for completion. 21 – 15 – 9 200m/100m/50m Run Thrusters 75/45 Directly into… 15 – 12 – 9 Row for Calories Hang Squat Cleans 75/45 Directly into… 12 – 9 – 6: Barbell Facing Burpees Overhead Squats 75/45

Wednesday, 12 Oct 16

Wednesday, 12 October 16 1. Warm Up - 10 Minutes 3 RDS of Cindy Followed by... Barbell Warm Up 45/35 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Leg Deadlifts 5 Front Squats 2. Metcon - For Time 100m Row 10 Clean & Jerks 95/65 200m Row 9 Clean & Jerks 105/75 300m Row 8 Clean & Jerks 115/80 400m Row 7 Clean & Jerks 125/85 500m Row 6 Clean & Jerks 135/95 600m Row 5 Clean & Jerks 145/100 700m Row 4 Clean & Jerks 155/105 800m Row 3 Clean & Jerks 165/115 900m Row 2 Clean & Jerks 175/125 1000m Row 1 Clean & Jerks 185/135

Tuesday, 11 Oct 16

1. Warm Up - 12 Minute Cap 2. Strength - 20 Minutes Front Squats 3 @ 70% 1 @ 85% 3 @ 75% 1 @ 90% 3 @ 70% 3. Metcon - 16 Minutes Total 4 Rounds 1:00 - Max Calorie Row 1:00 - Max Kettlebell Swings 53/35 1:00 - Bar Facing Burpees 1:00 Rest

Monday, 10 October 10

Monday, 10 October 16 1. Warm Up - 15 Minute Cap 2. Weightlifting - 9 Minutes Every 90 seconds: 1 Clean Pull + High Hang Clean + 1 Front Squat @ 70% 3. Metcon - Wall Ball Fran (15 Minute Cap) 21 - 15 - 9 Wall Balls 20/14 Pull Ups

Friday, 7 Oct 16

1. Warm Up 2a. Metcon #1 (20 min cap) For Time: 30-20-10 Double Unders Push Press 115/85 Hang Clean 115/85 -rest 5 minutes- 2b. Metcon #2 3 x AMRAP x 3 Climb the Ladder 3 Double Kettlebell Front Squats 53/35 3 Ring Push Ups 6, 6, 9, 9, etc… -rest 2 minutes between AMRAPs-

Thursday, 6 Oct 16

1. Warm Up - 10 Minutes 2. Strength - 15 Minutes 3 x 5 Bench Press @ 70% 3. Metcon - EMOM x 10 Even Minute - 15 Burpees Odd Minute - 25 Kettlebell Swings 53/35 4. Row Conditioning - AMRAP x 9 Max Effort Calories 1 - 50sec on/10sec off 2 - 40on/20off 3 - 30on/30off 4 - 20on/40off 5 - 10on/50off 6 - 20on/40off 7 - 30on/30off 8 - 40on/20off 9 - 50on/10off *Do not reset rower. Keep a running count for Total Calories rowed after AMRAP.

Wednesday, 5 Oct 16

1. Warm Up 2. Weightlifting EMOM x 10 1 Hang Power Clean + 1 Power Clean (60% 1RM Across) *Drop from the top & reset after each rep. 3. Metcon a) 5 min CAP 20 Box Jumps 24/20, and then AMRAP 12 Thrusters 95/65 12 TTB -rest 5 mins- b) 5 min CAP 15 Box Jumps 24/20, and then AMRAP 9 Thrusters 95/65 9 TTB -rest 5 mins- c) 5 min CAP 10 Box Jumps 24/2-, and then AMRAP 6 Thrusters 95/65 6 TTB *score is total rounds + reps

Tuesday, 4 Oct 16

1. Warm Up 2. Strength Back Squats 1-1-1-1-1-1 (Heavy) *Athlete can either increase weight or maintain across. 3. Metcon For time: 1,500 Meter Row 150 Double-Unders 50 GHD Sit-Ups 150 Double-Unders 1,500 Meter Row

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