Wednesday 2017.03.01

solidarity kids lunges

Conditioning

Every 2:o0 for 4 sets:

  • First 2 Minutes:  45m Sled Drag or Push
  • Second 2 Minutes:  45m Dumbbell Farmer’s Walk

Rest 5:00

Every 2:00 for 4 Sets:

  • First 2 Minutes:  20/15 Calorie Assault Bike
  • Second 2 Minutes:  30m Double Kettlebell Front Rack Carry

Optional Independent Work

2 Sets:

  • 10 Ring Rows @ 30X0
  • 10 Dumbbell Press @ 30X0

Pull Up Program Week 6

You will do this work twice this week.

6 Sets:

  • 2-3 Assisted Pull Ups @ 3210
  • Rest 75s
  • 3-5 Strict Press @ 3010
  • Rest 75s

3 Sets:

  • 4-6 Ring Curls @ 4011
  • Rest 45s
  • 4-6 Diamond Push Ups @ 5010
  • Rest 45s

Tuesday 2017.02.28

Kendal Plank

Conditioning

Every minute, on the minute, for 10:00:

  • Even Minutes:  5 Power Snatch @ >70% of Power Snatch
  • Odd Minutes:  5-10 Handstand Push Ups

Rest 3:00

Every minute, on the minute, for 10:00:

  • Even Minutes:  5 Overhead Squats @ >70% of Power Snatch
  • Odd Minutes:  3-5 Muscle Ups

Rest 3:00

Complete as many rounds as possible in 8:00 of:

  • 8 Dumbbell Farmer’s Carry Walking Lunge Steps
  • 30 Double Unders
  • 8 Burpees

Optional Independent Work

2 Sets:

  • 8 Snatch Grip Romanian Deadlifts
  • 30-60s of Wall Facing Handstand Shoulder Taps
  • 8 Dumbbell Hammer Curls

Pull Up Program Week 6

You will do this work twice this week.

6 Sets:

  • 2-3 Assisted Pull Ups @ 3210
  • Rest 75s
  • 3-5 Strict Press @ 3010
  • Rest 75s

3 Sets:

  • 4-6 Ring Curls @ 4011
  • Rest 45s
  • 4-6 Diamond Push Ups @ 5010
  • Rest 45s

Monday 2017.02.27

Jasonn Zstar Sandbag

Conditioning

Every minute, on the minute, for 10:00:

  • Even Minutes:  3 Squat Clean and Jerks @ 75%
  • Odd Minutes:  6-12 Chest to Bar Pull Ups

Rest 3:00

Every minute, on the minute, for 10:00:

  • Even Minutes:  7 Thrusters (115/75)
  • Odd Minutes:  6-12 Toes to Bar

Rest 3:00

Complete as many rounds as possible in 8:00 of:

  • 20 Wall Balls (20/14)
  • 20 Calorie Row

Optional Independent Work

3 Sets:

  • 8 Ring Dips
  • 10-15 Rear Delt Raises

Pull Up Program Week 6

You will do this work twice this week.

6 Sets:

  • 2-3 Assisted Pull Ups @ 3210
  • Rest 75s
  • 3-5 Strict Press @ 3010
  • Rest 75s

3 Sets:

  • 4-6 Ring Curls @ 4011
  • Rest 45s
  • 4-6 Diamond Push Ups @ 5010
  • Rest 45s

Saturday 2017.02.25

Augie rebound

0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete for time:

  • 50 Calorie Row
  • 75 Burpees
  • 100 Box Jumps
  • 125 Wall Balls
  • 150 Kettlebell Swings
  • 175 Double Unders

30:00 time cap.

Friday 2017.02.24

aK Lauren snatch

Conditioning

Open Workout 17.1

For Time:

  • 10 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 20 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 30 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 40 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 50 Dumbbell Snatches
  • 15 Burpee Box Jump Overs

20:00 Time Cap.

Read the about the standards here.

Pull Up Program Week 5

You will do this work twice this week.

6 Sets:

  • 3-5 Assisted Pull Ups @ 3011
  • Rest 75s
  • 3-5 Assisted Dips @ 4010
  • Rest 75s

3 Sets:

  • 6-8 Ring Rows @ 3011
  • Rest 60s
  • 6-8 Y-Rows @ 4010
  • Rest 60s