Sunday 1-19-20
Open gym
2-3
Saturday 1-18-20
“Stress Management”
In teams of two,
-50 pullups/bar hangs
-50 Abmat situps/L-sit hold (parelletes)
-50 bottom to bottom air squats/ bottom of squat hold
-50 pushups/handstand holds
-500m row/wall sits(knees at 90 degrees)
**each teammate does all 50 reps, each time there is a break, partners must switch positions.
***each …
Friday 1-17-20
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
Wod
15 min AMRAP
15 wallball shots 20/14
15 KB swings 70/53
15 double unders
*This rep scheme is designed to be done unbroken. Try to only rest between movements
Thursday 1-16-20
Warmup
400m run
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
Wod
“CrossFit Total”
1 rep max
-back squat
-press
-deadlift
Wednesday 1-15-20
Warmup
50 double unders
3 rounds
10 strict presses 45/35
10 ring dips
10 jerks 45/35
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Tuesday 1-14-20
Warmup
500m row
3 rounds
10 wallball shots 20/14
10 pushups
10 squats
2 min rest
wod
squat cleans
5-5-3-3-3-1-1-1-1-1
Monday 1-13-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
21-15-9
DB clean and jerks 35/25
Pullups
Situps
Sunday 1-12-20
Open gym 2:00-3:00
Saturday 1-11-20
Team chipper
30 situps
30 deadlifts 225/155
30 double-unders
30 Overhead squats 95/65
30 pullups
** two teams, run in a relay style, you may not move to the next station until it has been completed by the athlete in front.
** only one male bar and one female bar …
Friday 1-10-20
Warmup
50 double unders
3 rounds
10 wall facing squats
10 banded knee squats
10 sec bottom of squat holds
wod
back squats
5-5-3-3-3-1-1-1-1-1
**please watch the video, if possible, we will pair and have your buddies give feedback on your squat.