Mar 31, 2017
*Childcare is cancelled today*
0845 Weightlifting
1000 CrossFit
Teams of 4, For Time:
- Line Sprint Relay [cone @ 10m/20m/30m]
- 30 Squat Cleans (155/105)(OPWAAT)
- 30 Box Jump Overs (20″) (OPWAAT)
- 30 High-Five Unison Burpees (must all be in air during high five)
- 30/20 calories each on rower (Relay)
- 1 mile team run (holding a jump rope, two teammates on either side, all teammates must keep one hand on rope the entire mile)
Mar 30, 2017
Conditioning
Working in teams of two, alternating entire rounds…
10 minutes, as many rounds as possible of:
- 200m Row
- 15 Russian Kettlebell Swings (70/53)
Rest 2 minutes
10 minutes, as many rounds as possible of:
- 10 AbMat Sit Ups
- 10 Air Squats
- 20 Double Unders
Partner 1 does an entire round of the AMRAP, then partner 2, so on and so forth for 10 minutes.
Pull Up Program Week 10
You will do this work 3 times this week.
3 Sets:
- 15-20s Active Hang
- Rest 75s
6 Sets:
- 3-5 Assisted Chin Ups @ 3010
- Rest 60s
- 3-5 Single Arm Dumbbell Press @ 3010
- Rest 60s
3 Sets:
- 6-8 Bent Over Dumbbell Row @ 3011
- Rest 45s
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 45s
Mar 29, 2017
Strength
4 Rounds, not for time:
- 10 Close Grip Push Ups
- 15 Dumbbell Bent Over Rows each arm (50/35)
- 20 Strict Press (45/35)
- 25 Band Pull Aparts
- 30 Sit Ups
Rest as needed between sets.
Pull Up Program Week 10
You will do this work 3 times this week.
3 Sets:
- 15-20s Active Hang
- Rest 75s
6 Sets:
- 3-5 Assisted Chin Ups @ 3010
- Rest 60s
- 3-5 Single Arm Dumbbell Press @ 3010
- Rest 60s
3 Sets:
- 6-8 Bent Over Dumbbell Row @ 3011
- Rest 45s
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 45s
Mar 28, 2017
Strength
Every minute on the minute for 12:00:
- First Minute: 4 Kettlebell Snatch each arm
- Second Minute: 20s Side Plank right side
- Third Minute: 20s Side plank left side
Conditioning
“Helen”
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Pull Up Program Week 10
You will do this work 3 times this week.
3 Sets:
- 15-20s Active Hang
- Rest 75s
6 Sets:
- 3-5 Assisted Chin Ups @ 3010
- Rest 60s
- 3-5 Single Arm Dumbbell Press @ 3010
- Rest 60s
3 Sets:
- 6-8 Bent Over Dumbbell Row @ 3011
- Rest 45s
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 45s
Mar 27, 2017
Strength
Every minute on the minute for 8:00:
- Odd Minutes: 8 Dumbbell Romanian Deadlifts
- Even Minutes: 8 Bulgarian Split Squats each leg
Conditioning
Complete as many rounds as possible in 15:00:
- 15 Calorie Bike or Row
- 10m Farmer’s Walk
- 15 Wall Balls
Pull Up Program Week 10
You will do this work 3 times this week.
3 Sets:
- 15-20s Active Hang
- Rest 75s
6 Sets:
- 3-5 Assisted Chin Ups @ 3010
- Rest 60s
- 3-5 Single Arm Dumbbell Press @ 3010
- Rest 60s
3 Sets:
- 6-8 Bent Over Dumbbell Row @ 3011
- Rest 45s
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 45s
