Monday, 30 April 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes FRAN! 21 - 15 - 9 Thrusters 95/65 Pull Ups

Friday, 27 April 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 8 Minutes 3. Strength + Weightlifting - 15 Minutes 4. Metcon - 15 Minutes "TKO" 35/25 Calorie Row 27 Pull-Ups 24 Power Snatches (75/55) 21 Overhead Squats (75/55)

Thursday, 26 April 18

1. Warm Up & Mobility - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minutes "Half and Half" Teams of 2 8 Rounds: 400 Meter Row 200 Meter Sand Bag Run (50/35*)

Wednesday, 25 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength + Weightlifting - 12 Minutes Hang Squat Clean: Build to heavy single 4. Metcon - AMRAP x 8 "Under the Lights" 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar … Up by (3) reps each round

Tuesday, 24 April 18

1. Warm Up - 12 Minutes 2. Teaching - 8 Minutes 3. Metcon - 25 Minutes “Play Dead” AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Monday, 23 April 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 16 "Spin Doctor" 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)

Friday, 20 April 18

1. Warm Up & Mobility - 25 Minutes 2. Teaching - 10 Minutes 3. Metcon - 15 Minute Cap "Surfer on Acid" 3 Rounds: 400 Meter Run 21 Burpees

Thursday, 19 April 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 15 Minute Cap "Rack City" 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)

Wednesday, 18 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minute Cap "Full Circle" 1500 Meter Row 100 Double Unders 50 Shuttle Runs (10 meters) 100 Double Unders 1500 Meter Row

Tuesday, 17 April 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength + Weightlifting - 15 Minutes Squat Snatch Build to a Heavy Single 4. Metcon - AMRAP x 9 “Ring of Fire” 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 Pull-ups 6 Power Snatches … Up by (2) reps until finish

Monday, 16 April 18

1. Warm Up - 10 Minutes 2. Metcon - 45 Minute Cap "Marathon Monday" 2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit-ups 400 Meter Run 26 Deadlifts (75/55) 400 Meter Run 26 Air Squats 400 Meter Run 26 Box Jumps (24/20)

Friday, 13 April 18

1. Warm Up & Mobility - 18 Minutes 2. Teaching - 13 Minutes 3. Metcon - 15 Minutes "Belt Buckle" For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees

Thursday, 12 April 18

1. Warm Up - 10 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 25 “Strongman Style” Teams of 4-5: Prowler Push Hand over Hand Sled Pull Calorie Ski Erg D-Ball or Sandbag Clean Yoke Carry

Wednesday, 11 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Strength - 15 Minutes Back Squat - Heavy Set of 5 4. Metcon - 15 Minutes “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Calorie Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Tuesday, 10 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Helen" 3 Rounds 400m Run 21 Kettlebell Swings 53/35 12 Pull Ups

Monday, 9 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Strength + Weightlifting - 15 Minutes Build to Heavy Single: Power Clean and Jerk 4. Metcon - 10 Minutes "Grace" 30 Clean and Jerks 135/95

Thursday, 5 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap “Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run

Wednesday, 4 April 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength + Weightlifting - 15 Minutes Deadlifts: Built to Heavy Set of 5 4. Metcon - AMRAP x 12: “Detention” 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

Tuesday, 3 April 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching (15 mins) 3. Strategy + WOD (25 mins) “Life Alert” AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 18/14 Calorie Row 18 Toes to Bar 12 Front Squats (135/95) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 9 Front Squats (155/105)

Monday, 2 April 18

1. Warm Up & Mobility - 5 Minutes 2. Teaching - 15 Minutes 3. Strength + Weightlifting - 15 Minutes Power Snatch - Build to Heavy Single 4. Metcon - 10 Minute Cap “Isabel” 30 Snatches (135/95)

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