Monday, July 30th - Saturday, August 4th

Don't forget, I am having a CrossFit games viewing party/BBQ/Beer Pong Championships at my house this Saturday, 1 - 4 pm. My address is on the fliers at the gym.

 

Make sure to sign up for Saturdays new 8 am class. I am hoping to have open gym hours on Saturday and Sunday starting in September. Times are still TBD, so give me feedback on what is convenient to you.

 

Monday

 

(A) Back Squat – 5 RM

 

(B) “Helen”

3 RFT

·      Run 400m

·      21 kettlebell swings

·      12 pull - ups

 

(C1)  V – ups – 3 x 15

(C2) Russian twists – 3 x 20

 

(D) knee in corner stretch – 60s/side

 

 

Tuesday

 

(A) Push Press – 5RM

 

(B) run 400m

 

Then, 5 rounds

·      16 alternating DB push press

·      50m DB Farmers carry

 

Then, run 400m

 

(C) ab wheel – 3 x 8 – 12

 

(D) knee in corner stretch – 60s/each

 

 

Wednesday

 

(A1) Reverse V up on Rower – 3 x 20

(A2) Hollow hold – 3 x 40s

 

(B1) Ab wheel – 3 x 15

(B2) weighted FLR– 3 x 35s

 

(B) AMRAP in 25 minutes

·      run 200m

·      10 toes to bar

·      15/10 cals AB

·      10 NPUB

·      Row 15/10 cals

·      10 kettlebell swings

 

 

Thursday

 

(A1) DB bench press – 4 x 8

(A2) DB row – 4 x 8

 

(B) AMRAP in 4 minutes x 3, rest 1 minute

·      10 box jumps

·      8 burpees

·      6 chest to bar pull ups

 

 (C) side plank – 3 x 45s each

 

Friday

 

(A) Deadlift – 5RM

(B) 4 rounds

·      10 power clean

·      15 wall ball

·      20 ABMAT sit- ups

(C) Weighted plank – 3 x 45s

(D) knee in corner stretch – 60s/each

Saturday

 

A1. 8 DB Z-Press

A2. 30s Easy Row/AB

A3. 4 Left-side Turkish Get Up

A4. 30s Easy AB/Row

A5. 4 Right-side Turkish Get Up

x 4-5

 

AMRAP 15

500m /450m row or 25/15 cal AB

40 Single Arm Thrusters

30 AB-mat Sit ups

20 Push Ups

10 Pull Ups