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240 Boston Street, Topsfield, MA 01983 Send text to: 978.767.0315 info@gymcorecrossfit.com

MONDAY APRIL 2, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY 2:00:
3 DEADLIFT + 2 HANG POWER CLEAN + 1 FRONT SQUAT (ASCEND)

WOD
5 ROUNDS FOR TIME, 10:00 CAP:
6 POWER CLEANS 135/95 (RX+ 155/105)
10 LATERAL BURPEES

AFTERMATH
1000M ROW OR 1.5 MILE BIKE OR 800M RUN OR 3:00 SKI

COOL DOWN

FRIDAY MARCH 30, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BENCH PRESS (ASCEND)

WOD
3 ROUNDS FOR TIME, 18:00 CAP:
30/25 CAL ROW / MOD: 22/16 CAL BIKE OR SKI
15 HANDSTAND PUSHUPS / MOD: 15 HR PUSHUPS
15 DEADLIFTS 185/135

COOL DOWN

THURSDAY MARCH 29, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 HANG POWER SNATCH

WOD
AMRAP 10:00:
20 DB SNATCH 55/35
10 BOX JUMP OVERS 24/20″

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 BRIDGES
3 INCHWORMS

COOL DOWN

WEDNESDAY MARCH 28, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BACK SQUAT (ASCEND)

WOD
4 ROUNDS FOR TIME:
10 FLOOR PRESS 55s/35s
12 DB HIGH PLANK ROWS (ALT. EVERY REP)
14 V-UPS

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 SCORPION STRETCH
3 COBRA TO DOWNWARD DOG (HOLD MINIMUM :05 PER POSITION)

COOL DOWN

TUESDAY MARCH 27, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER CLEAN + 25 DOUBLE UNDERS / MOD: 45 SINGLES
(ACROSS)

WOD
AMRAP 10:00:
15 WALL BALL 20/14, 10′
10 POWER CLEANS 135/95

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
:30 LOW PLANK HOLD
:30 LOW SIDE PLANK
:30 OTHER SIDE

COOL DOWN

MONDAY MARCH 26, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UP (UB) / MOD: 3 TRANSITIONS OR 3 DIPS

7 ROUNDS FOR TIME, 20:00 CAP:
7 PUSH PRESS 115/85 (RX+ 135/95)
7 TOES TO BAR
7 SWINGS 53/35 (RX+ 70/53)
7 PULLUPS
7 BURPEES

COOL DOWN

THURSDAY MARCH 22, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BARS LEFT, 3 RIGHT
2) 10 CLOSE GRIP C2D PUSHUPS
2) 10 HOLLOW ROCKS + 10 SUPERMANS
3) 10 BRIDGES + 10 BANDED GOOD MORNINGS

WOD
3 ROUNDS FOR TOTAL REPS:
1:00 CAL SKI
1:00 STEPUPS 20″
1:00 SLAM BALL 30/20
1:00 CAL ROW
1:00 DOUBLE UNDERS
1:00 REST BETWEEN ROUNDS

COOL DOWN

WEDNESDAY MARCH 21, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 5 PULLUPS (STRICT, KIPPING, C2B, BUTTERFLY, ETC.)
2) 15 SWINGS
3) 15 PULLAPARTS (PURPLE)

WOD
FOR TIME, 17:00 CAP:
GRACE
30 CLEAN AND JERK 135/95
REST 2:00
30 CAL ROW
30 TOES TO BAR
30 BURPEES

*NOTE GRACE TIME AND TOTAL WOD TIME OR TOTAL REPS IF CAPPED

COOL DOWN

TUESDAY MARCH 20, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER SNATCH + 20 DOUBLE UNDERS / MOD: 40 SINGLES
(ACROSS)

WOD
4 ROUNDS FOR TIME, 14:00 CAP:
250M ROW
12 RACKED DB LUNGES 45s/30s
8 RING DIPS

COOL DOWN

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