Friday, 29 May 2020

"eHarmony" For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats On the Minute: 5 Burpees Barbell: 95/65

Thursday, 28 May 2020

"Reverse Psychology" 5 Rounds For Time: 30 Reverse Lunges 20 Shuttle Runs 10 Toes to Bar STIMULUS DESCRIPTION This triplet workout is all about building work capacity With two simple movements and one low-rep, higher-skill movement, you'll be able to keep moving forward for all 5 rounds with little to no breaks We expect this workout to take around 15 minutes to complete; roughly 1 minute per station REVERSE LUNGES You'll step back for these lunges and alternate legs each rep There is no weight for this station - you'll just use your bodyweight The back knee should touch the ground in the bottom Reach full extension at the top before switching legs You'll complete 15 reps on each leg pe

Wednesday, 27 May 2020

"Five Below" AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters (50's/35's) KILOS 22.5's/15's STIMULUS DESCRIPTION 5 Minutes on and 5 minutes off in today's fast paced intervals With rest built in, we're looking to bring the effort with each round After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral dumbbell burpees

Tuesday, 26 May 2020

"Flex Seal" 16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest STIMULUS DESCRIPTION Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off We'll alternate back and forth between these two movements for 16 rounds lasting 16 minutes After a big day yesterday of upper body and squatting, we'll use different muscle groups today to balance things out Because there is rest built in, the movements are simple, and we switch between muscle groups - we're looking to move for all 20 seconds each round Your score will be the lowest number of reps at each movement added together For Example: If your lowest set of deadli

Monday, 25 May 2020

Have a safe Memorial Day everyone! Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

22 May 2020

”Cinnamon Swirl" AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65) STIMULUS DESCRIPTION Today's workout is longer, light, and balanced Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifting We can expect to complete around 7-10 rounds when all is said and done STRICT PULL-UPS Choose a rep number or variation that allows you to complete this station in 1-2 sets each round BARBELL MOVEMENTS The barbell is intended to be light for the push presses and very light for the deadlifts We'll choose our weight based off the more challenging movement - the push press This should be a weight that you can complete the 10 re

Thursday, 21 May 2020

”Athlete's Foot" 5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute Rest STIMULUS DESCRIPTION We’ll work for 3 minutes before resting for 1 in today’s interval style workout Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout Reps cans be recorded during the rest between rounds BOX JUMPS These are standard box jumps, requiring full extension at the top before coming down We recommend stepping down or jumping down instead of rebounding these reps TOES TO BAR If you have over 15 r

Wednesday, 20 May 2020

”CEO" 5 Rounds: AMRAP 3: 3 Double Dumbbell Power Snatches (50's/35's) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds STIMULUS DESCRIPTION "CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief" You'll move quickly for 3 minutes and rest for 1 in this interval piece The way the workout is written allows for a high intensity to be maintained: There is built in rest The reps are small The movements patterns do not interfere with each other Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute) Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers DOUBLE DU

Tuesday, 19 May 2020

”Long Beach" 1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing Burpees STIMULUS DESCRIPTION Going on the longer side in this all bodyweight workout The reps get smaller, but the rounds increase as this workout progresses We expect this piece to take around 25-30 minutes to complete DOUBLE UNDERS If you have 100+ double unders unbroken, complete this workout as written If you're under 100 reps, consider reducing the reps or completing another variation Use the following time recommendations when considering your options: 160 Double Unders: 3:00 or Le

Monday, 18 May 2020

"Triple Threat" On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike 30 Minute Time Cap STIMULUS GENERAL Working through interval work with three different mono-structural movements After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row Follow the same format for the row into the assault bike We definitely want some rest built it so we can maintain intensity for the next movement To do so, let's either reduce the distance/calories or set a time cap of 9 minutes for each movement There is a 30 minute total time cap for the workout, which means you'll have 10 minutes to complete the fin

Friday, 15 May 2020

"90 Shiny" 21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round Directly Into… 21-15-9: Front Squats (135/95) 50 Double Unders After Each Round

Thursday, 14 May 2020

"Grip Don't Trip" 100 Air Squats, 100 Meter Farmers Carry 50 Sit-ups, 100 Meter Farmers Carry 80 Air Squats, 100 Meter Farmers Carry 40 Sit-ups, 100 Meter Farmers Carry 60 Air Squats, 100 Meter Farmers Carry 30 Sit-ups, 100 Meter Farmers Carry 40 Air Squats, 100 Meter Farmers Carry 20 Sit-ups, 100 Meter Farmers Carry 20 Air Squats, 100 Meter Farmers Carry 10 Sit-ups, 100 Meter Farmers Carry Dumbbells: 50/35

Wednesday, 13 May 2020

"Encore" On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters (50's/35's) 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks (50's/35's) 21 Over-and-Back Dumbbell Hops 6 Devils Press (50's/35's) On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 6 Devils Press (50's/35's) 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks (50's/35's) 21 Over-and-Back Dumbbell Hops 12 Thrusters (50's/35's)

Tuesday, 12 May 2020

"Heldum" For Time: 400 Meter Run 21 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 18 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 15 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 12 Chest to Bar Pull-ups 9 Bar-Facing Burpees 400 Meter Run 9 Chest to Bar Pull-ups 9 Bar-Facing Burpees

Monday, 11 May 2020

"Ceiling Fan" For Time (15 Minute Cap): 21 Clean and Jerks (155/105) 100 Double Unders 21 Clean and Jerks (155/105) On the Minute: 7 Wallballs (20/14)

Friday, 08 May 2020

WARMUP 8 Rounds 20 Seconds Spiderman + Reach 10 Seconds Mountain Climbers 8 Rounds 20 Seconds Single Unders 10 Seconds Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Tempo Back Squat On the 1:30 x 5 Sets: 1 Tempo Back Squat 1 Back Squat Set 1: 55% 1RM Back Squat Set 2: 60% 1RM Back Squat Sets 3-5: 65% 1RM Back Squat "Bubbles" AMRAP 12: 8 Barbell Facing Burpees 25 Double Unders

Thursday, 07 May 2020

"Beach Season" AMRAP 15: 3 Strict Pull-ups 3 Reverse Burpees 3 Hollow Rocks 6 Strict Pull-ups 6 Reverse Burpees 6 Hollow Rocks … Add (3) Reps Per Round

Wednesday, 06 May 2020

"Macho Taco" 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell "Macho Man" (50's/35's) Rest 1 Minute Between Rounds

Tuesday, 05 May 2020

"Radar" For Time: 400 Meter Run 9-12-15: Deadlfts (205/145) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlfts (205/145) Lateral Barbell Burpees 400 Meter Run

Monday, May the 4th Be With You

"Workaholic" 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into… 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65)

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