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061024-061424

Monday

Strength

Power Clean

20 minutes to build to a 1 RM


*Start out around 40% and build from there in 5-10lb jumps for most (depending on your own existing 1 RM). Mix in a double or two if you'd like, and gradually settle into some heavy singles as you progress.


Windows

For Time

15-12-9

Hang Power Clean 135/95

30-24-18

AbMat Sit Up

 

Tuesday

Little Giza 

For Time:

25 Pull Up

50 Wall Ball 20/14

100 Double Under

50 Wall Ball

25 Pull Up


Fitness: Ring rows or jumping pull-ups, 200 Single Unders

RX+: 30/20lbs


Kore Kashout

:30 on / :15 Off x 3 Sets:

Plank

Side Plank R

Side Plank L


 

Wednesday

Strength

Bench Press 

In 20min build to a 2RM


Example:

1 x 10 empty bar

1 x 10 @ 35%

2 x 5 @ 50-70%

Heavy Doubles Until Max

(have a spotter)


Big Giza 

EMOM 16

1: 10-12 Seated DB (2) Z-Press

2: 6-8 Single Leg KB (1) RDL

3: 8/8 Lateral Plate Up and Overs

4: 10 Seated Banded Tempo Row w/ DB (:03 return to start of pull your body)


 

Thursday

KrossFit 

AMRAP 20

200m Run

20 Alternating Dumbbell Snatch 50/35

1000/800m C2 Bike

200' Sandbag Bearhug Carry 100/70

500/400m Row

 

Rx+: 70/50, 150/100


 

Friday


Strength

Front Squat 

20 Minutes to build to a 3 RM!


Example:

1 x 10 empty bar

1 x 10 @ 35%

2 x 5 @ 50-70%

2 x 3 @ 75% +

Heavy Triples Until Max


Ta-Ta For Now! 

3 Rounds For Time:

12 Deadlift (135/95)

9 Hang Squat Clean

12 Pogo Burpee Over Bar

 

Time Cap = 9 Min


Fitness: DB's for BB Movements

RX+ 155/105

 

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