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020524-020924




Monday

Back Squat 

10-8-6-4-2


Start around 65% or so and gradually build.

Don't push the 4's and 2's “too hard” though.

No need to exceed 90% today.


Every Now & Then

Every 5 Minutes x 3 Sets:

12 Front Squat 155/105

24 Sit Up

18/12 Calorie Ski

 

Fitness:

12 Double DB Front Squats

 

Rx +:

205/135


 

Tuesday

Muscle Beach Winter Edition 

16min EMOM

-12 Bench Press

-4 SB Clean to Shoulder

-8-12 Seated Arnolds Press

-30sec Max Seated Banded Row



*There will be stretching after*


 

Wednesday

Push Jerks & Strict Pull Ups 

Superset:

Push Jerk

10-8-6-4-2

Strict Pull-Up

10-8-6-4-2

 

Tourniquet 

3 Rounds For Time:

Run 400m

3 Rope Climb

20/16 Ring Dip

 

14 min Cap

 

Fitness:

6 Rope Pulls OR 12 DB(2) Bent Over Row

Box or bench


 

Thursday

The Defenders 

AMRAP 25


3 Rounds

20/16 Cal Row

20 Wall Ball 20/14

 

3 Rounds

20/16 Cal Ski

15 Box Jump 24/20

 

3 Rounds

20/16 Cal Bike

50ft Walking Lunges

 

Fitness:

Air Squats

Step Ups



RX+

30/20 Wall Ball

50ft Lunge w/ Med Ball


 

Friday

Crossfit Games Open 20.3 and 18.4

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk


Time cap: 9 minutes


Scaled

Females

Deadlift 95 lb

hand-release push-ups

deadlift 135 lb.

Bear Crawl


Males

Deadlift 135 lb

hand-release push-ups

deadlift 185 lb

bear crawl

Masters 55+


Females

Deadlift 125 lb

push press 65 lb

deadlift 165 lb.

10 handstand push-ups


Males

Deadlift 185 lb.

push press 95 lb.

deadlift 255 lb.

10 handstand push-ups


More Core, Please 

Every 2:30 x 4 Sets:

-30sec Machine of Choice (Hard Pace)

-1min Plate Hug March 45/35

-In the remaining time plank (any style) Until 15sec left of the interval

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