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

WEDNESDAY JULY 22, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM BACK SQUAT

WOD:
30 PISTOLS ALTERNATING OR 75 SQUATS
20 CLEAN AND JERKS 135/95
400M RUN
REST 5 MINS.
15 FRONT SQUATS 135/95
10 POWER SNATCHES 135/95
250M ROW

RECORD TIME FOR EACH CHIPPER

COOL DOWN:
INSTRUCTOR LED

TUESDAY JULY 21, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
MUSCLE UP
HIGH RINGS: WEIGHTED, STRICT, KIPPING, CONSECUTIVE REPS
LOW RINGS: FALSE GRIP, TRANSITION WITH/WITHOUT BANDS, JUMPING
BAR MUSCLE UPS
(IF YOU DON’T HAVE A WEIGHTED PULLUP AND/OR
WEIGHTED RING DIP CONTINUE TO WORK ON
PULLUPS AND/OR DIPS) WITH A 3X5 OF EACH

WOD:
TABATA BURPEES
TABATA ROW CALORIES
TABATA HOLLOW ROCKS
800M RUN
STATIC HANG

RECORD TOTAL REPS, 800M TIME, STATIC HANG TIME

COOL DOWN:
INSTRUCTOR LED

MONDAY JULY 20, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5X HANG POWER SNATCH / TOUCH AND GO POWER SNATCH

WOD:
ELIZABETH
21-15-9
SQUAT CLEAN 135/95
RING DIP

COOL DOWN:
INSTRUCTOR LED

FRIDAY JULY 17, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
3X3 ARM BAR WARMUP (3 REPS EACH ARM)
1RM TURKISH GETUP (FOR EACH ARM)

WOD:
20 DEADLIFTS 275/185
400M RUN
500M ROW
20 CHEST TO BAR PULLUPS
200M RUN
250M ROW
20 HANDSTAND PUSHUPS (DB PUSH PRESS 55/35)
400M RUN
500M ROW
20 BURPEES

COOL DOWN:
INSTRUCTOR LED

THURSDAY JULY 16, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
4RM SUMO DEADLIFT

WOD:
AMRAP 10 MINS.
6 PUSH JERKS 155/105
20 JUMPING LUNGES
1 ROPE CLIMB (MOD 2:1)

AFTERMATH:
TABATA ABS OF YOUR CHOICE
400M RUN

COOL DOWN:
INSTRUCTOR LED

WEDNESDAY JULY 15, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
4RM PULLUP
ACHIEVE 4RM USING BANDS, BODYWEIGHT, ADDED WEIGHT
AFTER 4RM WITH BANDS: 3X5 ON BARBELL/RACK/BOX
AND 3X3 JUMPING PULLUPS WITH 3-5 SEC. NEGATIVES
AFTER SUCCESSFUL BODYWEIGHT REPS: 3X5 NEGATIVES
AND PRACTICE KIPPING
AFTER WEIGHTED: GO FOR A MAX SET OF STRICT PULLUPS AT BW

WOD:
21-15-9
DB THRUSTERS 45/30
DB POWER SNATCHES ALTERNATE ARMS EVERY REP (42,30,18)
DB POWER CLEANS

COOL DOWN:
INSTRUCTOR LED

TUESDAY JULY 14, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
7X HANG SQUAT CLEAN / FRONT SQUAT / SQUAT CLEAN
(MAINTAIN HANDS ON BAR THROUGH EACH SET)
REST 1-2 MINS. BETWEEN SETS, INCREASE WEIGHTS EACH SET

WOD:
5 ROUNDS
BUILDING LAP MED BALL RUN 20/14
30 DOUBLE UNDERS (3:1)
20 MOUNTAIN CLIMBERS
10 RING DIPS

COOL DOWN:
INSTRUCTOR LED

MONDAY JULY 13, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
4RM PRESS

WOD:
30-20-10
WALL BALL 20/14, 10′
TOES TO BAR

AFTERMATH:
50 REPS ABS OF YOUR CHOICE
400M RUN

COOL DOWN:
INSTRUCTOR LED

FRIDAY JULY 10, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
ROPE CLIMB AND L-HOLDS
LEGLESS, WEIGHT VEST, L-POSITION
LEG WRAP, FOOT GRIP, HAND OVER HAND PULLS FEET ON FLOOR
(IF YOU’RE NOT READY FOR THE ROPE, 5X5 RING ROWS)

AFTER ROPE WORK; TUCK HOLDS/L-HOLDS ON P-BARS OR RINGS

WOD:
(20 MIN. TIME CAP)
3 ROUNDS
400M RUN
21 PULLUPS
6 BURPEE FRONT HURDLES 21″
6 BURPEE LATERAL HURDLES 21″

COOL DOWN:
INSTRUCTOR LED

THURSDAY JULY 9, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM SQUAT SNATCH
(DO NOT NEED TO MAINTAIN GRIP BETWEEN REPS)

WOD:
10,9,8,7,6,5,4,3,2,1
POWER SNATCHES 115/75
BACK SQUATS 115/75

COOL DOWN:
INSTRUCTOR LED

Back To Top