Thursday, 29 June 17

Warm Up - 20 Minute Cap Metcon - 18 Minutes AMRAP x 4 Buy In - 50 Double Unders In remaining time AMRAP of: 9 Deadlifts 135/95 20 Wall Balls 20/14 -Rest 3 Minutes- AMRAP x 4 Buy In - 50 Double Unders In remaining time AMRAP of: 6 Deadlifts 225/155 20 Wall Balls 20/14 -Rest 3 Minutes- AMRAP x 4 Buy In - 50 Double Unders In remaining time AMRAP of: 9 Deadlifts 315/225 20 Wall Balls 20/14

Wednesday, 28 June 17

With a 30 minute running clock: Warm Up and then.. Strength 1: Front Squat w/3 sec pause at bottom 6 x 3 @ 65% FS 1RM Strength 2: Behind the Neck Snatch Push Press (K Press) 3×10 @ 60% PP 1RM Metcon: For Time ⦁ 21 Bar Facing Burpees ⦁ 10 BB Front Rack Lunges 155/105 ⦁ 21 C2B Pull Ups ⦁ 15 Bar Facing Burpees ⦁ 10 BB Front Rack Lunges ⦁ 15 C2B Pull Ups ⦁ 9 Bar Facing Burpees ⦁ 10 BB Front Rack Lunges ⦁ 9 C2B Pull Ups

Tuesday, 27 June 17

With a 30 Minute Clock 1. Warm Up 2. Strength: Jerk Stance Strict Press 5×5 Strength 2: Split Jerk 5x3 3. Metcon: For Time 12-9-6 Ring Muscle Ups Squat Clean Thrusters 115/75 4. Accessory Work (optional): 3 Sets 200m HEAVY sled drag (rest 4-5 min between)

Monday, 26 June 2017

1. WARM UP & ACTIVATION - 3 Rounds: 1:30 Slow Bike or Row 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats) 45s second Samson Stretch each side Followed by… Snatch Barbell Warmup (all done with a snatch grip) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats 2. SNATCH COMPLEX EMOM x 12: Power Snatch + Overhead Squat + Squat Snatch 1st minute @ 50% 1RM 2nd minute @ 55% 1RM 3rd minute @ 60% 1RM Reset & repeat for 4rds 3. Metcon - "ISABEL" For Time: 30 Power Snatches (135/95) Optional: Heavy Isabel For Time: 30 Power Snatches (155/105)

Friday, 23 June 17

1) Foam roll 2) Metcon - 10 RFT 250m Row @ 90% 10 burpees over the rower 250m Row @ 90% Rest 2 mins

Thursday 22 June 2017

Warm Up (10-15 mins) Strength (20 mins) 100 Front Squats @ 55% 1RM Metcon AMRAP x 7 Wallballs 20/14 5 Deadlift EMOM 225/155

Wednesday 21 June 2017

With a 30 min running clock: Warm Up and then.. Strength 1: Snatch Sots Press 5×5 @ 65% Snatch 1RM Strength 2: Snatch Balance 4×2 @ 70% Snatch 1RM Strength 3: Back Squat 6×3 @ 80% 1RM Metcon: For Time ⦁ 60 Cal Row ⦁ 20 TTB ⦁ 40 Cal Row ⦁ 40 TTB ⦁ 20 Cal Row ⦁ 60 TTB Accessory Work: Single arm KB row 3×6-8 AHAP Single Arm KB press 3×6-8 AHAP

Tuesday 20 June 2017

With a 30 minute running clock: Warm Up Strength: 2 Clean Deadlift + 1 Hang Squat Clean (8 sets building to a heavy) Strength 2: Strict Press from split stance 5×5 Strength 3: Push Jerks 4×2 Metcon For Time: * 80 Double Unders * 40 Wall Balls 20/14 * 20 Chest to Bar * 40 Wall Balls * 80 Double Unders

Monday, 19 June 17

Warm Up (10-15 mins) Weightlifting/Strength - EMOM x 12 Power Snatch + Overhead Squat + Squat Snatch 1st set @ 50% 2nd set @ 55% 3rd set @ 60% and then reset back to 50% and start over on 4th & 8th set Metcon - AMRAP x 15 60 Double-Unders (2:1) 30 Abmat Sit Ups 15 Overhead Squats (115/80)

Friday, 16 June 17

Warm Up Strength: Back Squat 5×4 @ 85% across Strength 2: BB Good morning 3×8-10 @ 65% BS 1RM across Metcon 3 Rounds * 30 Cal Row * 30 Alt KB Snatch 50/35# *Rest 5 mins 3 Rounds * 30 Cal Row * 30 KB OHS 50/35# (One Kettlebell) Accessory Work: 4 Sets Banded Leg Curls x20 Rest 60 Sec Box Step up x 20 each leg 24/20"

Thursday, 15 June 17

Warm Up : 15-20 Minutes Stretch Foam Roll, etc Metcon: 20 Minutes Part #1 In a 4:00 Window: 400 Meter Run Max Rep Power Cleans (135/95) Rest 4 mins Part #2 In a 4:00 Window: 400 Meter Run Max Rep Power Cleans (185/135) Rest 4 mins Part #3 In a 4:00 Window: 400 Meter Run Max Rep Power Cleans (205/145)

Wednesday, 14 June 17

Warm Up- 10 Minutes Strength: Jerk Stance Strict press 5×5 Strength 2: Pause Split Jerk 3×3 (pause 2 sec in dip, and at catch) Strength 3: 8 Sets (1 halting clean DL <pause at mid thigh> + 1 Clean) x2 Metcon: AMRAP x 20 “Sage” 20 Thrusters 135/95 20 Pull Ups 20 Burpees Accessory Work: 3 Sets 20 DB Lateral rasies 20 DB Front Raises 20 DB Strict Press (to be done with same weight)

Tuesday, 13 Jun 17

1. Warm Up - 10 Minutes 2. A)Strength: BTN Snatch Press 5×5 B) Strength: BTN Snatch Push Press 3×5 C) Strength: Back Squat 5×4 3. Metcon: 3 RFT 60 ft HS Walk or 60 sec Handstand Hold (wall) 30 WB 20/14 15 DL 225/155 4. Cash Out 45 Cal AB FT 5. Accessory Work: 3 Sets (not for time) 50 meter BB OH walk Rest 60 Sec

Monday, 12 June 17

1. Warm Up - 10 Minutes 2. Strength: 15 Minutes Close grip bench press 4×8 Sup Grip BB Bent over row 4×8 3. Metcon: EMOM x 21 1st min: 15/12 Cal Row 2nd min: 10 Ring Dips 3rd min: 12 Burpee BJO 24/20” Accessory Work (Optional): 3 Sets 15 GHD Sit Ups 15 Bear Hug D-Ball Squats 3 Sets 12 GHD Hip Ext 12 strict TTB

Thursday, 8 June 17

Warm Up - 10 Minutes Metcon - 40 Minute Cap "Manatee" 1600m Run 10 Burpee Box Jumps 24/20 800m Run 15 Burpee Box Jumps 400m Run 20 Burpee Box Jumps

Wednesday, 7 June 17

Warm Up - 10 Minutes Strength - 20 Minutes 5 x 3 Front Squats *start at 65% and add weight each set Metcon: 5 Minute Cap FRAN 21-15-9 Thrusters Pull Ups *weight and movement will be scaled accordingly

Tuesday, 6 June 17

Warm Up: 10-15 Minutes Metcon: 30 Minute Cap 5000m Row Then 3 minutes Max Rep Deadlifts 315/220

Monday, 5 June 17

Warm Up Metcon: 5 x 3 min Rds Every 30 seconds for 3 mins 3 Power Snatches 95/65 6 Push Ups 9 Air Squats Rest 1 minute

Thursday, 1 June 17

Warm Up: 15 Minutes Metcon: EMOM x 15 10 Toes to Bar 15 Wall Balls 20 KBS *alternating between movements each minute

Recent WODs
Archive
Follow Us
  • Facebook Basic Square
  • Instagram Social Icon

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com