Thursday, 31 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) MOVEMENT PREP + REHEARSAL (20:00 - 35:00) WOD (35:00 - 60:00) “Goat Day" On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2

Wednesday, 30 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) PRACTICE ROUND (15:00 - 20:00) STRATEGY + WOD (20:00 - 60:00) "Tri Sprint Intervals V2" 5 Rounds: AMRAP 4: 30 Shuttle Runs (10 Meters) 20/15 Calorie Bike Max Calorie Row Rest 4 Minutes Between Rounds

Tuesday, 29 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) #MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRENGTH (25:00 - 40:00) Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bruiser" AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders

Monday, 28 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 35:00) "9 Volt" AMRAP 9: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) Increase By (2) Reps Until the Finish

Friday, 25 October 2019

Open 20.3 For Time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

Thursday, 24 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) MOVEMENT PREP + REHEARSAL (20:00 - 35:00) WOD (35:00 - 60:00) “Goat Day" On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2

Wednesday, 23 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) “Jack in the Box” For Time: 1000 Meter Row 75/50 Caloire Bike 50 Box Jump Overs (24/20) 75/50 Calorie Bike 1000 Meter Row

Tuesday, 22 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) STRENGTH (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy set of 3 hang power cleans PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "BlooDThirsty" AMRAP 12: 15 Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

Monday, 21 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 7:00) TEACHING (7:00 - 10:00) PRACTICE ROUND (10:00 - 15:00) STRATEGY + WOD (15:00 - 35:00) "Open Road" AMRAP 20: 30 AbMat Sit-ups 20 Wallballs (20/14) 100 Meter Farmers Carry (50’s/35’s)

Thursday, 17 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) MOVEMENT PREP + REHEARSAL (20:00 - 35:00) WOD (35:00 - 60:00) “Goat Day" On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2 No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days. COOL DOWN ### Quad Foam Rolling: 1 Minute Each Side ### Upper Back Foam Rolling: 1-2 Minutes ### Lats Foam Rolling: 1 Minute Each Side

Wednesday, 16 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Bam Bam" - Teams of 3 AMRAP 25: 10/7 Calorie Assault Bike 10 Slamballs (30/20) 10 Shuttle Runs (10 Meters)

Tuesday, 15 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRENGTH (25:00 - 40:00) * Coming from the floor, athletes will have 15 minutes to build to a heavy set of 3 Thrusters TRANSITION + PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) “Child’s Play” 3 Rounds: 10 Thrusters (115/85) 20 Deadlifts (115/85) 50 Double Unders

Monday, 14 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 40:00) "Point Break" AMRAP 15: 5 Strict Pull-ups 10 Dumbbell Hang Clean and Jerks (50/35) 15 AbMat Sit-ups

Wednesday, 9 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "WOW Air" 3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row 200 Meter Wreck Bag Run (50/35)

Tuesday, 8 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 20:00) STRENGTH (20:00 - 35:00) * Athletes will have 15 minutes to build to their heavy set of 5 deadlifts PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Detention" AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

Monday, 7 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike

Friday, 4 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "BFF" Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 Wreck Bag Over Shoulder (70/50)

Thursday, 3 October 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) STRENGTH (20:00 - 35:00) * Athletes will have 15 minutes to complete their 3 ""working sets"" of 6 back squats PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Underbelly" 50-35-20: Double Unders AbMat Sit-Ups Directly Into... 50-35-20: Double Unders Air Squats

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