Friday, 29 June 28

1. Warm Up - 10 Minutes 2. Teaching - 5 Minutes 3. Metcon - AMRAP x 15 12 Alternating Box Step Ups with Sandbag (20" with 50/35) 200m Sandbag Run 15 Sandbag Back Squats

Thursday, 28 June 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, 27 June 18

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap “Power Hour” For Time: 50 Clean and Jerks 135/95 On the Minute – 5 Toes to Bar

Tuesday, 26 June 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Jack Squat" 21 - 15 - 9 Front Squat 135/95 Kettlebell Swings 70/53 400m Run

Monday, 25 June 18

1. Warm Up & Mobility - 12 MInutes 2. Teaching - 13 Minutes 3. Strength - 15 Minutes Deadlift - Building to heavy single 4. Metcon - AMRAP x 12 "Detention" 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

Friday, 22 June 18

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes "Fight Gone Bad" 3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

Thursday, 21 June 18

1. Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 35 Minutes "Team Tosh Sprints" Teams of 2: 3 RFT 200m Run 400m Run 600m Run

Wednesday, 20 June 18

1. Warm Up & Mobility - 18 Minutes 2. Teaching - 20 Minutes 3. Metcon - 15 Minutes "Heartbreak Kid" 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

Tuesday, 19 June 18

1. Warm Up & Mobility - 10 Minutes 2. Teaching - 20 Minutes 3. Metcon - 30 Minutes "Captain Crunch" AMRAP x 4 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) and then.. Max Calorie Row in Time Remaining rest 4 minutes AMRAP x 4 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) and then.. Max Calorie Row in Time Remaining rest 4 minutes AMRAP x 4 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) and then.. Max Calorie Row in Time Remaining

Monday, 18 June 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength - 15 Minutes Back Squat Build to heavy set of 3 4. Metcon - 15 Minute Cap "Instep Inferno" - 4 Rounds 400 Meter Run 50 Air Squats

Friday, 15 June 18

1. Warm Up - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap "Strict Lynne" 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes Between

Thursday, 14 June 2018

Group Warm Up (10 minutes) Teaching (5 minutes) Strategy + WOD (35 minutes) ”John Deere” 3 Rounds For Time: Round One 21-15-9 Row Calories 10 Meter Shuttle Sprint 200 Meter Weighted Overhead Walk (45/35) Round Two 21-15-9 Row Calories 10 Meter Shuttle Sprint 200 Meter Weighted Overhead Walk (45/35) Round Three 21-15-9 Row Calories 10 Meter Shuttle Sprint 200 Meter Weighted Overhead Walk (45/35)

Wednesday, 13 June 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength + Weightlifting - 15 Minutes Build to Heavy: 3 Position Power Snatch 4. Metcon - 15 Minute Cap "Double Dribble" - 3RFT 75 Double Unders (2:1 singles) 50 Air Squats 15 Power Snatches (115/80)

Tuesday, 12 June 18

1. Warm Up & Mobility - 13 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap "Kelen Helly" 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly

Monday, 11 June 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 15 "Nose Bleed" 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)

Friday, 8 June 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 6 Minutes 3. Strength - 15 Minutes Front Squat: Build to Heavy Set of 3 4. Metcon - 20 Minutes "Crow's Next" AMRAP x 5: 15-12-9 Kettlebell Swings (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP x 5: 15-12-9 Kettlebell Swings (70/53) Front Squat (115/80) Calorie Row

Thursday, 7 June 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Schiltz" - 4RFT 400m Run 4 Ring Muscle Ups 40 Double Unders

Wednesday, 6 June 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength - 12 Minutes Sumo Deadlift Build to moderate triple 4. Metcon - 20 Minutes "Floor It" On the 4:00 x 4 Rds 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Row

Tuesday, 5 June 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 18 "Figawi" 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Kettlebell Snatches (70/53)

Monday, 4 June 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Metcon - 15 Minute Cap "Chalant" 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (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