August 29-Sep 3rd

Monday 29th

STRENGTH:

Every 2 minutes, for 6 sets: 5 Bench Press @ 80-90% of your 1RM.

CONDITIONING:

Four rounds for max reps of: 60 seconds of Rowing for Calories **Rest 30 seconds 60 seconds of Push-Ups **Rest 30 seconds 60 seconds of Strict Chin-Ups **Rest 90 seconds

Tuesday 30th

STRENGTH:

Three sets of: 8 Front-Racked Barbell Step-Ups each leg (16 total) Single-arm Farmers Carry - Down w/Right arm, back w/left arm

CONDITIONING:

"Partner 5K around the Block" 10 total laps

e.g. Leslie runs one lap while Mandy jumps rope, then Mandy runs one lap while Leslie jumps rope. (Single unders or double unders are fine...the only goal is to keep the rope moving as much as possible while your partner is running)

Weightlifting WOD

Wednesday 31st

STRENGTH:

Every 2 minutes, for 5 sets: 3-5 Push Press The goal is to establish TODAY'S 5-RM, and get a total of AT LEAST 15 reps in. Use the Axle Bar if you're advanced

CONDITIONING:

16 min EMOM for Weight and Completion Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully handle – note weight used)

Thursday 1st

STRENGTH:

Three sets of: 3 Back Squat @ 85-90% of your 1-RM 10 Dumbbell Row each arm

CONDITIONING: 4 min AMRAP Row 300/250 Meters Run 400m (Scale this down to 200m run if necessary) AMRAP Goblet Squats before the clock runs out

***Rest 2 minutes between sets.

Repeat 3 more times for a total of 4 AMRAPs (24 minutes total)

Weightlifting WOD

Friday 2nd

STRENGTH:

Every 2 minutes, for 5 sets 5 Deadlifts -NOT "touch and go" **The goal is to use the same weight as last Wednesday (We did 5 sets of 4 deadlifts) 5 Seated Box Jumps

CONDITIONING:

12 min AMRAP 6 Hang Snatches (115/75 lbs) 6 Overhead Squats (115/75 lbs) 6 Lateral Bar-Over Burpees

Saturday 3rd

"Open Gym" at 8:00am. Coach Ping will be here to lead a CrossFit session if you like, or provide coaching on the Weightlifting WOD, or you can just come do your own thing.

Weightlifting WOD

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