Schedule update: Friday 7:30pm – No Class Sunday- Closed —- 3 sets For Quality: 10/10 Bulg Split Squat Per leg with Single DB in farmer hold :30 sec Hollow Hold 20 Banded Hamstring Curl Then…. 5 Rounds 2:00 work / 1:00 rest 100m Run 9 Pull Ups — *Max Rep : Overhead squats (KB Goblet…
3 Sets: :30 Bike 8 Push-ups 8 Band Pass Through Then… 2 sets DB front raises + Db lateral raises + Db upright row. 10 reps each 25/15 Then.. Shoulder Press Every :90 x 4 sets: (week 2 of 3) 6 strict press 5/5 Cainsaw DB row 70/50 We have 1 more week of 6s…
30 mini band high knees 30 Mini band Lateral steps 30 Mini band glute bridges Then… 3 warm up set to build up to 50% 10 reps Then… BB Hip thrust 2:00 max reps * try to get get more reps from last week. — Use about 50%+ of your 1rm deadlift weight. We will…
3 Sets: 10 Arm circles with change plates 5/5 Bodyweight lunges :30 Row Then… 3 Sets: 6/6 Suitcase hold bulgarian split squat. Use one DB 7 Chin-ups Then…. Crossfit Games Event 4: modified 5 Rounds For Time: 300m Run 12 Deadlifts 225/155 6 Wall Walks (15 hand release push ups)
3 Sets: 6 Barbell RDL 5 Front squats 4 Strict press Then… 6 min Emom 1 Power clean + 1 Hang Squat clean + 1 Push press Clean and Jerk Then.. 6 sets to build to a heavy 1 Clean & jerk Then… 12 MIN AMRAP: 9 Pull-ups 9 Front Squats 135/95 36 Double Unders…
35:00 AMRAP: 50/40 Cal Bike 40 Air Squats 40 Double unders (75 singles) — 50/40 Cal Row 30 Alternating Hang Dumbbell Snatch 30 Sit-ups — 400m Run 20 Strict Chin Ups 20 Burpee to a plate
2 Rounds: 1:00 row 1:00 Front plank 15 situps Then… Modified Crossfit Games Event #8 For Time: 50/40 cal bike 200 meter farmer Carry 70/50 30 Burpees 200 meter farmer Carry 50/40 cal bike Goal sub 25min
3 Sets: :30 Bike 8 Bradford press 10 Band pull aparts Then… Shoulder Press Every :90 x 4 sets: (week 1 of 3) 6 strict press 12 Banded face pulls We will have 3 weeks of 6s before we drop reps as we continue building our pressing strength. The last 2-3 reps of each set…
500m row Then.. BB Hip thrust 2:00 max reps — Use about 40% of your 1rm deadlift weight. We will repeat this each week and the goal will be to get a couple extra reps each week. Then.. Front Squat (3 x 3) Then.. Deload: EMOM x 6 Min ( 3 sets of each) Min…
3 Sets: 8 Strict chin ups 8 Strict Ring dips/ bar/ bench :60 rest – *use a band for strict chin ups and the ring dips if needed. Keep the elbows squeezed in tight on the rings. Then… 14 min AMRAP: 500/400m row 50 Air squats 10 Shuttle Runs (20ft out and back = 1)…
