Thursday, 29 Dec 2016

Warm Up (10 mins) Rowing (18 mins) 3 Rounds for Total Calories on the Rower: :30 On / :30 Off 1:00 On / 1:00 Off 1:30 On / 1:30 Off Metcon (20 mins) For Time: 5 Rounds of “Cindy” 3 Rounds of “DT” 1K Row 1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats 1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

Wednesday, 28 Dec 16

1. Warm Up: 1 mile run 2. Snatch skill: Every 90 secs for 8 rds Snatch Balance + Sotts Press + Overhead Squat Start at 50% 1RM Snatch and work up. 3. Metcon Ascending Ladder for 9:00: 3 Power Snatches (75/55) 3 Wallballs (20/14) 6 Power Snatches 6 Wallballs 9 Power Snatches 9 Wallballs … Continue to add (3) repetitions to each movement until the 9:00 cap is reached.

Thursday, 22 Dec 16

Thursday, 22 Dec 16 1. Warm Up - 10 Minutes 2. Metcon - 40 Minute Cap 12 Days of Christmas

Wednesday, 21 Dec 16

1. Warm Up - 10 Minutes 2. Weightlifting - 10 Minutes Snatch EMOM at 0:00 - 3 Reps @ 55% at 1:00 - 2 Reps @ 60% at 2:00 - 2 Reps @ 65% at 3:00 - 1 Reps @ 70% at 4:00 - REST at 5:00 - 3 Reps @ 65% at 6:00 - 2 Reps @ 70% at 7:00 - 2 Reps @ 75% at 8:00 - 1 Reps @ 80% at 9:00 - REST at 10:00 - 1 Reps @ 90% 3. Metcon - 4 RFT 5 Hang Power Snatch 135/95 10 Box Jumps 24/20 15 Wall Balls 20/14

Tuesday, 20 Dec 16

1. Warm Up (10-15 mins) 2. Strength (20 min CAP) 5 Rounds 5 Kettlebell Strict Press AHAP and then immediately 10 Barbell Push Press 135/95 Rest 2:00 3. Metcon AMRAP x 8 18 Kettlebell Swings 53/35 15 Push Jerks 115/85 12 HRPU

Monday, 19 Dec 16

🎂 Jay's Birthday WOD 🎂 1. Warm Up/Buy In: 1992m Row 2. Metcon: "Jarmez" EMOM x 24 1 x Deadlift 315/225 2 x Bar Facing Burpees 3 x Chest to Bar Pull Ups * perform all 3 movements every 60 secs ** if unable to complete all 3 movements in time frame finish wod as AMRAP

Friday, 16 Dec 16

Mobility WOD UPPER Body: Lats - Foam Roll (2:00/each side) Pec Minor/Bicep - Lacrosse Ball (2:00/each side) Childs Pose (2:00 Minutes) LOWER Body: Quad/Adductor - Foam Roll (2:00/each leg) Hamstring Flossing - Lacross Ball (2:00/each leg) Couch Stretch - (2:00 Minutes/each leg) Pigeon Pose - (2:00 Minutes/each side) Dorsiflexion - (2:00 Minutes/each foot)

Wednesday, 14 Dec 16

1. Warm Up (10-15 mins) 2. Metcon: For Time 42 Wallballs 20/14 21 Power Snatches 95/65 30 Wallballs 15 Power Snatches 18 Wallballs 9 Power Snatches 3. Cash Out: For Time 100 ft Farmers Carry 115/85

Tuesday, 13 December 16

1. Warm Up (10-15 mins) 2. Conditioning: EMOM x 10 Even # Double Unders for 60 seconds Odd # Rest 60 seconds 3. Metcon: AMRAP x 20 "Cindy Cleans the Box" 1 rd of Cindy + 1 Clean & Jerk 135/95 1 rd of Cindy + 2 Cleans & Jerks 1 rd of Cindy + 3 Cleans & Jerks Etc.... *Cindy= 5 pull ups, 10 push ups, 15 squats

Monday, 12 Dec 16

1. Warm Up 2. Metcon 1- EMOM x 14 Odd - 6 Bar Facing Burpees Even - 2 Clusters (start at 50% 1RM C&J) 3. Metcon 2 - For Time 40 Calorie Row - 20 Thrusters 95/65 30 Calorie Row - 15 Thrusters 115/75 20 Calorie Row - 10 Thrusters 135/85 10 Calorie Row - 5 Thrusters 155/95 Cash Out - 3 Minutes Slow Row

Friday, 9 Dec 16

Mobility WOD LOWER BODY: QUAD/ADDUCTOR - FOAM ROLL (2:00/each side) STRADDLE STRETCH (2:00 Minutes) BUTTERFLY STRETCH (2:00 Minutes) FIGURE FOUR (1:00/each side) COUCH STRETCH (2:00/each side) UPPER BODY: LATS - FOAM ROLL (2:00/each side) TRAPS - LACROSSE BALL (1:00/each side) SHOULDER TO FLOOR (1:00/each side) CHILDS POSE (2:00 Minutes)

Wednesday, 7 Dec 16

1. Warm Up - 10 Minutes 2. Weightlifting- 15 Minutes 1 Power Clean + 1 Front Squat + 1 Split Jerk Work up to 3 Heavy Reps 3. Metcon - EMOM x 14 Odd - 5 HSPU Even - 10 Alt Pistols 4. Cash Out - For Time 400m Sprint (benchmark)

Tuesday, 6 Dec 16

Warm Up - 10 Minutes Metcon - 20 Minute Cap 4RFT 20 Wall Balls 20/14 15 Burpees 10 Chest to Bar Strength - 20 Minutes Find 5RM Bench Press

Monday, 5 Dec 16

1. Warm Up (15 mins) 2. Weightlifting (15 mins) Work up to heavy single Snatch Balance 3. Metcon AMRAP x 3 15 Calorie Row 15 Power Cleans (95/65) Rest 3 mins AMRAP x 3 12 Calorie Row 12 Power Cleans (115/85) Rest 3 mins AMRAP x 3 9 Calorie Row 9 Power Cleans (135/105)

Friday, 2 Dec 16

MOBILITY UPPER BODY LATS - FOAM ROLL 2:00 Each Side Mobilize your lats by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 2:00 on each side, seeking out tight areas. Spend several moments on a “tight area”, using multiple arm sweeps to loosen the area. Be a mine-sweeper, seeking these tight spots. PECT MINOR - LACROSSE BALL 2:00 Each Side Lay on the ground, stomach down, with a lacrosse ball. Put your right arm behind your back, opening up the right shoulder and pec. Place the ball where the pec meets the shoulder, and slowly move about with pressure seeking out tight areas. Mobilizing this tissue allows

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