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
SATURDAY APRIL 27, 2024
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
3 TURKISH SITUP L/R
8 KB BRIDGE
8 KB RDL
8 KB REVERSE LUNGE
8 R. SWING
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 20:00:
200 SINGLE UNDER
40 DB HANG POWER CLEAN 40s/30s
40 ALT. V-UP
40 PUSH PRESS WALL BALL 20/14, 10/9’
COOL DOWN
FRIDAY APRIL 26, 2024
STRENGTH / FOUNDATION
12:00:
1 MILE RUN OR 4000M BIKE
WOD
14 ROUNDS, 20:00 CAP:
1 POWER SNATCH 135/85 (RX+ 155/105)
5 PULLUP
5 PUSHUP
15 SQUAT
5 PUSHUP
COOL DOWN
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