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
FRIDAY OCTOBER 18, 2024
STRENGTH / FOUNDATION
15:00:
8 BACK SQUAT
WOD
AMRAP 15:00:
14/12 CAL ROW / MOD: 12/9 CAL BIKE OR SKI
14 T2B (RX+ 7 BAR MUP)
200M RUN / MOD: 550M BIKE
14 KB SWING 53/35 (RX+ 70/53)
COOL DOWN
THURSDAY OCTOBER 17, 2024
WOD
30-20-10-15-10-5, 16:00 CAP:
HSPU / MOD: DB/KB PUSH PRESS 35s/25s
BOX JUMP OVER 24/20”
AFTERMATH
TABATA X24
1) SITUP
2) DB DEAD BUG *LEGS ONLY
3) BRIDGE HOLD
COOL DOWN
WEDNESDAY OCTOBER 16, 2024
STRENGTH / FOUNDATION
12:00:
DEADLIFT + HANG POWER CLEAN + THRUSTER
WOD
10 ROUNDS, 18:00 CAP:
9 DEADLIFT OR SUMO 135/95
6 HANG POWER CLEAN
3 THRUSTER
COOL DOWN
TUESDAY OCTOBER 15, 2024
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
3 TURKISH SITUP OR GETUP L/R
3 SA RING ROW L/R
3 INCHWORM TO COBRA
6 CAT-COW
WOD
3 ROUNDS, 20:00 CAP:
6/5 STRICT PULLUP
13/10 PUSHUP
20 SQUAT
*20/15 CAL BIKE OR SKI OR (20)RUNNER
20 SQUAT
13/10 PUSHUP
6/5 STRICT PULLUP
1:00 REST
*YOU MAY ROTATE MACHINES ROUND TO ROUND AND USE WHAT’S AVAILABLE – AKA – FIRST COME FIRST SERVE
COOL DOWN