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 20, 2024
STRENGTH / FOUNDATION
10X1:00:
3 HANG POWER CLEAN
BUDDY WOD
AMRAP 16:00:
TEAMS OF 2 – ALT. ROUNDS
3 DEADLIFT 225/155
6 LATERAL BURPEE
9/7 CAL ROW
COOL DOWN
FRIDAY APRIL 19, 2024
STRENGTH / FOUNDATION
10:00:
4 BACK RACK REVERSE LUNGE
WOD
12 ROUNDS, 25:00 CAP:
5 PULLUP
10 PUSHUP
15 SQUAT
165M ROW/SKI OR 350M BIKE OR 800M RUN BUY-IN AND BUY-OUT
COOL DOWN
THURSDAY APRIL 18, 2024
STRENGTH / FOUNDATION
15:00:
3 ARM BAR L/R
10 SA BAND ROW L/R
10 FACEPULL
10 HANG TO ACTIVE SHOULDER
10 SCAP PUSHUP
10 CAT-COW
10 SUPERMAN
COBRA
CHILDS POSE
DOWN DOG
WOD
5 ROUNDS, 20:00 CAP:
20 R. SWING 70/53
15/12 CAL ROW
20 SITUPS
60 DUBS / MOD: 90 SINGLES
COOL DOWN
WEDNESDAY APRIL 17, 2024
STRENGTH / FOUNDATION
7X1:30:
3 FRONT SQUAT (ACROSS)
WOD
AMRAP 15:00:
21-15-9-3-6-9-ETC.
HSPU (RX+ STRICT HSPU) / MOD: DB/KB PRESS OR PUSH PRESS
DB/KB STEPUP OVER 35s/25s, 20”
COOL DOWN