Tuesday, 30 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 15:00) TEACHING (15:00 - 25:00) FRONT SQUAT (25:00 - 40:00) Build to a heavy single out of the rack REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Front Runner" For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front Squats 200 Meter Run, 8 Front Squats 200 Meter Run, 10 Front Squats *Barbell: 165/110*

Monday, 29 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY + ACTIVATION (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Handlebars" 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)

Friday, 26 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) OVERHEAD SQUAT (20:00 - 35:00) *15 minute to build to heavy set of three TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Denim" AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)

Thursday, 25 April 2019

WOD BRIEF + GROUP WARMUP (0:00 -12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) "Old Town Road" 6 Rounds: 15/12 Calorie Assault Bike 150' Farmers Carry (53's/35's) 9 Strict Toes to Bar

Wednesday, 24 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "The Chief" 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats *Rest 1 Minute Between Rounds *

Tuesday, 23 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) "Boat Race" 3 Rounds: 500 Meter Row 400 Meter Run *Rest 3 Minutes Between Rounds*

Monday, 22 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) # STRATEGY + WOD (40:00 - 60:00) 15-12-9: Power Snatch (95/65) Box Jump Overs (24”/20") Directly Into… 15-12-9: Overhead Squats (95/65) Lateral Barbell Burpees

Friday, 19 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Dumbbell Snatches (50/35) 15 Lateral Burpees Over Rower

Thursday, 18 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 8:00) MOBILITY (8:00 - 11:00) TEACHING (11:00 - 20:00) REHEARSAL (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Annies on the Run" 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run

Wednesday, 17 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) # STRATEGY + WOD (35:00 - 60:00) “Doorbell” AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell Deadlifts (50's/35's) 15 Dumbbell Front Squats (50's/35's)

Tuesday, 16 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) POWER CLEAN + PUSH JERK (25:00 - 40:00) * Athletes will have 15 minutes to build to their heavy power clean and push jerk REHEARSAL (40:00 - 45:00) # STRATEGY + WOD (45:00 - 60:00) "Grace" For Time: 30 Clean and Jerks (135/95)

Monday, 15 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 6:00) TEACHING (6:00 - 12:00) REHEARSAL (12:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "Marathon Monday" 2 Rounds: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Run, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Run, 26 Box Jumps (24/20)

Friday, 12 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) “TNT" For Time: 30 Power Snatches 30 Power Clean and Jerks 30 Thrusters *Barbell: 95/65*

Thursday, 11 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 20:00) REHEARSAL (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Christine" 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20")

Wednesday, 10 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) FRONT SQUAT (25:00 - 40:00) REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Heartbreak Kid" 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders

Tuesday, 9 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Bad Blood" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Push Presses (95/65) 1 Minute Calorie Bike 1 Minute Rest

Monday, 8 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) POWER CLEAN (20:00 - 35:00) 15 minutes to build to a heavy triple power clean. REHEARSAL (35:00 - 45:00) # STRATEGY + WOD (45:00 - 60:00) "Black and Blue" 5 Rounds: 10 Power Cleans (135/95) 10 Burpees

Friday, 5 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) REHEARSAL (15:00 - 20:00) STRATEGY + WOD (20:00 - 60:00) “Tri Sprint Intervals" 5 Rounds of: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds *DAILY MINDSET “I’ll either find a way, or I’ll make one.” – Hannibal Said by a man who got elephants to climb a mountain. Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.” If there is a single attribute that is the closest correlate to success, it may very

Thursday, 4 April 2019

WOD BRIEF + GROUP WARM UP (0:00-12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 40:00) REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) “Rope Swing" AMRAP 15: 3 Rope Climbs (15') 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups

Wednesday, 3 April 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) “Rear End" AMRAP 18: 60 Double Unders 45 Air Squats 21/15 Calorie Assault Bike 15 Push Jerks (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