Gym medium

WODs

  • Tracks
  • TTG WODS
Sun Mon Tue Wed Thu Fri Sat

28

29

  • Back Squat : 5-4-3-2-1
  • 3 RFT: 400 m, Weighted Box Step-ups and Toes-to-bars

30

  • Strict Press 10-10-10-10-10
  • 7 RFT: Power Cleans, Thrusters and Bar Facing Burpees

May | 1

  • FT: Rows, Russian Kettlebell Swings and Hand Release Push-ups

2

  • Front Squat : 6-6-6-6-6
  • 7 RFT: Wall Balls and Pull-ups

3

  • Bench Press : 10-8-6-4-2
  • AMRAP 18 mins: Push Press, Hang Power Cleans and Double Unders (Unbroken)s

4

  • 3 RFT: 800 m, Ring Dips and AbMat Sit-ups

5

6

  • Back Squat (3 sec pause at bottom) 3-3-3-3-3
  • 3 RFT: 200 m, Walking Lunges and Squats

7

  • Seated Shoulder Press 6-6-6-6-6
  • AMRAP 20 mins: Rows, Declined Push-ups, Pull-ups and Toes-to-bars

8

  • Abbate

9

  • Deadlift : 5-4-3-2-1
  • Alt EMOM 21 mins: Burpees, AbMat Sit-ups and Russian Kettlebell Swings

10

  • Hang Power Snatch : 3-3-3-3-3
  • AMRAP 20 mins: 400 m and Wall Balls

11

  • 4 RFT: 400 m and Dumbbell Farmers Carries

12

13

  • Run 1600 m TT
  • Jack

14

  • Front Squat : 5-5-5-5-5
  • FT: Thrusters and Double Unders

15

  • Barbell Good Morning 10-10-10-10-10
  • Barbell Shrug 10-10-10-10-10
  • 21-18-15-12-9-6-3: Kettlebell Sumo Deadlift High-pulls, Hang Power Snatches and 100 m

16

  • Back Rack Reverse Lunge Step 10-10-10-10-10
  • 4 RFT: Rows, Knees-to-elbows and Deadlifts

17

  • Paul Pena

18

19

20

  • Strict Press : 1 Rep Max
  • 5 RFT: 200 m, Double Unders and Hang Squat Cleans

21

  • Row 1600 m TT
  • Back Squats, Pull-ups, Sit-up (abmat)s

22

  • Bench Press : 5-5-5-5-5
  • RJ

23

  • Romanian Deadlift (Rdl) 12-12-12-12-12
  • 3 RFT: 400 m, Sumo Deadlift High-pulls and Burpees Over Bar

24

  • AMRAP 20 mins: 400 m, GHD Sit-ups and Overhead Squats

25

26

27

28

29

30

31

Jun | 1