Thursday, October 3rd

October 3, 2019

Velocity

 

3- 8 min AMRAPS(**rest 2 min between sets)

 

A. 

10 1-leg slam balls (switch legs each  new round)

20 alt DB chest press

30 sec plank up downs

 

B. (Intervals of 40 sec)

Row/Bike(switch each new round)

Reverse crunches

 

C. 

10 deficit curtsy lunge + squat jump (switch legs each new round)

20 plate ski ab jumps

30 sec ISO DB hold

 

CrossFit

 

Conditioning:

21-15-9-3

WB(20/14)

deadlifts (moderate weight : 60-65% of a 1RM)

**8 burpees over the bar after each rnd

 

REST 5 min 

 

3-9-15-21

T2B

WB(20/14)

**8 push ups after each round

 

Accessory Core(done as a class)

6 x 10 (of each exercise)

 

i.)landmine oblique twists

ii.)kneeling/banded rotations (3 sets each side)

 

 

 

 

 

 

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