At GymCore CrossFit
We focus on strength, conditioning and nutrition, helping individuals achieve overall wellness and a greater level of fitness.
Work Out of the Day
THURSDAY APRIL 25, 2024
STRENGTH / FOUNDATION
10:00:
3 TEMPO RING DIP 3:1
3 TEMPO RING ROW 1:3
WOD
AMRAP 16:00:
400M RUN/SKI OR 1100M BIKE
20 SITUP TO DB PRESS 30/20
15/12 CAL ROW
20 DB PLANK SLIDE
COOL DOWN
WEDNESDAY APRIL 24, 2024
STRENGTH / FOUNDATION
12:00:
5 SUMO DEADLIFT
WOD
5 ROUNDS, 20:00 CAP:
14 MB G2SH 50/30 (RX+ 7 REPS 100/70)
14 MB LUNGE
18/14 CAL ROW/SKI OR 14/11 CAL BIKE *12/9 ECHO
COOL DOWN
TUESDAY APRIL 23, 2024
STRENGTH / FOUNDATION
10X1:00:
2 FRONT SQUAT (ACROSS)
WOD
AMRAP 12:00:
200M RUN OR 550M BIKE OR 250M SKI
8 INCHWORM TO FLOOR (RX+ 4 WALL WALK TO PLATES)
12 BOX JUMPS 24/20” (RX+ 8 REPS 30/24”)
COOL DOWN
MONDAY APRIL 22, 2024
STRENGTH / FOUNDATION
12:00:
10 BENCH PRESS
15 PULLAPART
WOD
16:00 CAP:
3 ROUNDS
10 HANG SQUAT CLEAN 95/65
15 T2B
THEN, 3 ROUNDS
10 HANG CLEAN AND JERK
10 LATERAL BURPEE
THEN, 3 ROUNDS
10 THRUSTER
5 C2B PULLUP (RX+ BAR MUP)
COOL DOWN