Workout of the Day 12-12-19
Strength:
3 x 5 Back Squat 3011
then,
3 x 7ea Single Arm Dumbbell Sumo Deadlift High Pull
CrossFit Conditioning / Competitor:
5 Rounds of:
20-30 Wallballs 14/10, 20/14
20-30 Box Jumps 20/16, 24/20
Workout of the Day 12-11-19
CrossFit Conditioning / Competitor:
30 Minutes, As Many Rounds as Possible
2 Rounds of:
1 Rope Climb (Legless)
6 Sprawls (Burpees)
200 Meter run
12 Hollow Rocks (GHD Sit-Ups)
1:00 rest b/w every 2 rounds
Olympic Weightlifting 12-11-19
Wednesday
Skill: Snatch
15 Minutes
Every 1:30 Complete
Snatch Deadlift + High Hang Power Snatch + Hang Power Snatch
Build to 1RM Snatch
3 x 5 KB Windmills per side & 5 Single Arm KB Press per side
| Snatch |
| Snatch complex 15 Minutes every 90 seconds- Snatch Deadlift + High Hang power Snatch + Hang Power Snatch |
| Build to 1RM |
| Finisher: 3 sets- 5 KB windmills/side , 5 s/a kb press |
Gymnastics 12-11-19
Monday
Skill: Pull-Ups
Workout: 10 Minutes of 'Cindy'
5 Pull-Ups
10 Push-Ups
15 Air Squats
Barbell 12-08-19
Monday
20-12-10-18 Wide Grip Bench Press
3 x 12 Pull-Up & DB Bicep Curl
3 x 12 Ring Dip & Skull Crusher
Tuesday
20-12-10-8 Back Squat
3 x 10 Front Squat & Chin-Up
3 x 20 Dual KB Front Rack Lunge & Ring Row
Thursday
20-12-10-8
Deadlift
Bench Press
3 x 12 Deficit Deadlift & DB Bench
Workout of the Day 12-10-19
Strength:
3 Sets, Superset
8-10 Pendlay Row
12-15 Push-Ups (Box, Floor, Ring)
CrossFit Conditioning / Competitor:
3 Rounds
10 Bench Press 135/95, 185/125
20 DB Snatch 40/30, 50/35
60 Double Under
Workout of the Day 12-09-19
Strength:
12 Minutes, Every 1:00 or 2:00
3 Power Clean + 1 Split Jerk
CrossFit Conditioning / Competitor:
"Every 5 minutes for 20 minutes
Unbroken Barbell Cycling
5 Hang Squat Cleans 95/65#, 135/95
5 Push Press / Push Jerk
5 Power Cleans
12/10 Calorie Bike (15/12)
Workout of the Day 12-08-19
4 Rounds:
10 Dumbbell Bulgarian Split Squat / side
Rest :30
10 Parallette Shoot Throughs with Push Up and Dip
Rest :30
500 Meter Row (Hard Effort)
Rest 1:30
Workout of the Day 12-07-19
"Jack"
20 Minutes
10 Push Press 115/75#
10 KB swings 53/35#
10 Box Jumps 24/20"