Workout of the Day 10-01-19
Strength:
3 x 2 Front Squat @ 2220
CrossFit Conditioning / Competitor:
10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups or Kipping Pull-ups
*10 Wallballs after every set 20/14, 30/25
Barbell 09-29-19
One Rep Max Testing Is NEXT WEEK!
Monday
3 x 10 Superset DB Incline & Strict Pull-Up
3-2-3-2-3
Barbell Bench Press
Bent-Over Row
Tuesday
3-2-3-2-3
Front Squat
Chin-Up
Sumo Deadlift
3 x 8 Dumbbell Glute Bridge Bench Press
Thursday
3-2-3-2-3
Back Squat
Pull-Up
Deadlift
Bench Press
Workout of the Day 09-30-19
Strength:
3 x 2 Push Press @ 20X1
CrossFit Conditioning (Competitor):
15 Minutes, Every Minute on the Minute,
Minute 1. 12/9 Calorie Bike (15/10)
Minute 2. 0:45 Front Leaning Rest (Rings)
Minute 3. 25 Meter Filly Carry ea. Yellow/Blue (Red/Green)
Workout of the Day 09-29-19
Strength:
3 x 14 Chin-Up
then,
3 SuperSets
10 Dual Kettlebell Front Rack Tall Kneel to Standing
10/side Landmine Row
CrossFit Conditioning (Competitor):
25-20-15-10-5
Kettlebell Swings Y/B (G/Y)
50-40-30-20-10
Air Squats
*7 min cap
Workout of the Day 09-28-19
CrossFit Conditioning:
Partner 'Randy' + Running
800 Meter Run (together)
150 Dumbbell Snatches 40/30#
800 Meter Run (together)
CrossFit Competitor:
Partner 'Randy' + Running
800 Meter Run (together)
150 Snatches 75/55#
800 Meter Run (together)
Workout of the Day 09-27-19
CrossFit Conditioning:
6 Rounds
:30 Dumbbell Push Press OR Stink Bug Push Ups
:30 Sprawls
:30 Dumbbell Step Ups 20/16"" 25/20#
:90 Recovery Row or Bike
CrossFit Competitor:
6 Rounds
:30 Max Reps Handstand Push-Up
:30 Max Reps Burpee
:30 Max Reps Dumbbell Step Ups 50/35
:90 Recovery Row or Bike
Workout of the Day 09-26-19
CrossFit Conditioning (Competitor):
5 Rounds, Partner I Go, You Go, Full Rounds
Row 20/15 Calories (25/20)
Bike 10/8 Calories (15/10)
Workout of the Day 09-25-19
Strength / Skill:
Every :90 x 8 Rounds
1 Clean Pull
1 Power Clean
1 Mid Hang Power Clean
CrossFit Conditioning (Competitor):
12 Minutes, As Many Rounds as Possible
10ea Single Arm Dumbbell Hang Clean 50/35 (70/50)
10 Slamballs 20/15 (50/30)
100 Jump Rope (50 Double Unders)
Workout of the Day 09-24-19
Strength:
3 x 3 Front Squat 2220
CrossFit Conditioning (Competitor):
22 Minutes, As Many Rounds as Possible
100' Walking Lunge
80 Wallballs 14/10 (20/14)
60 Ring Rows (Pull-Ups)
400 Meter Farmer's Carry G/Y (R/G)
Partner Workout, 1 person works at a time