GDF 32

GDF 32 15 Power Cleans400m Run20 Ring Rows10 Power Cleans400m Run20 Ring Rows5 Power Cleans400m Run20 Ring RowsYou can increase weight between sets, or stay with the same weight throughout. Scale to dumbbells. Pick an angle for the Ring Rows that allows you to do at...

GDF 31

GDF 31 200 Calorie Row-Every 3 Minutes, perform:Burpee/Goblet Squat Ladder(2/2 in Minute 0, 4/4 in Minute 3, 6/6 in Minute 6…etc)-Until 200 Calories completed, or round missedThe burpee and goblet squats start at minute 0, and every 3 minutes, complete the next...

GDF 30

GDF 30 AMRAP 12:30 Kettlebell Swings75 Double Unders30 Situps Scale Double Unders to attempts or tempo jumps (penguin jumps). Use a kettlebell that will make getting 30 unbroken reps challenging, but doable (2 sets maximum). ← Previous Next → Receive WODs...

GDF 29

GDF 29 21-15-9:Wall BallsDips-5 Minute Rest-21-15-9:Calorie RowPullups For dips, use rings or dip station. Can also do bench or box dips, or scale to pushups. Sub row with 3 lengths of shuttle runs. Aim for about 1 minute, 45 seconds, and 30 seconds.These are meant to...
The GDF Training Philosophy

The GDF Training Philosophy

The GDF Training Philosophy The GDF Training PhilosophyI won’t sit here and pretend I’m some sort of savant. I won’t make some crazy promises. I can’t even tell you that you’ll lose weight, or gain muscle.I will say this: If you follow pretty much any program, it will...