Thursday, August 15th

August 15, 2019

 

5:15 Velocity

 

A. 2:00 min on : 1 min off 

(each is an AMRAP)

 

Round 1: 5 burpee slam balls  + 10 high knees

Round 2: 10 TRX chest press + 10 TRX skater jumps

Round 3: 18/15 cal row- remaining time.... bench hops

 

*Repeat this sequence 3x

*Push for those 2 min, you get half as much rest!!!

 

- REST 90 sec - 

 

B. 100 flutter kicks (1R+1L= 1)

 

 

6:15 CrossFit

 

A. E2min for 10 min 

8 hang squat cleans (across)

 

*your weight should be light enough that you can cycle through all 8 reps

* we will be working on cycling the barbell for the next few weeks, especially with cleans and snatches. 

 

B. EMOM 12

Min 0-1: 10 bench press (95/65)

Min 1-2: 15 goblet squats (53/25)

Min 2-3: 45 sec plank shoulder taps

Min 3-4: 20 grip plate rows (15/10)

  ** these are bent over rows done simply with bumper plates. It really taxes your grip. 

** You should have one plate in each hand

**Elevate your feet to allow your hinge to not make the plates touch the floor!

 

REST 1 min

 

Cash out: 3x 30 sec sprint bike or row

**rest as needed in between

** stick with the same cardio machine across all 3 rounds

 

Please reload

Archive
Please reload

  • Grey Facebook Icon
  • Grey Instagram Icon