Workout of the Day 11-09-19
BRIDGEWATER:
CrossFit Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
RANDOLPH:
TBD
Barbell 03-04-18
Barbell 03-04-18
Monday
12EMOM
Odd: 12 SA Banded DB Bench
Even: 10 SA Banded Prone DB Row
8EMOM
Odd: 12 Chin Up
Even: 12 Strict Press
Finisher
Tuesday
Front Squat 5RM
Front Rack Step Back Lunge 4 x 14
Stiff Leg DL 5 x 8
Kettlebell Finisher
Thursday
Back Squat 5RM
Deadlift 5 x 8
Good Morning 4 x 8
Olympic Weightlifting 03-04-18
Olympic Weightlifting 03-04-18
Tuesday
Snatch + Low Hang Snatch + High Hang Snatch
Clean + Hang Clean + Jerk
Rock Your Body 01-01-18
Rock Your Body 01-01-18
Ascending and Descending
10 Heavy Swings , 10 Medium, 10 Light
5 Minute EMOM
10/10 Single Arm Snatches, Starting with Heaviest
Rock Your Body 12-24-17
Rock Your Body 12-24-17
8 Rounds, drop last movement each round
4 Man Makers
8 Calorie Bike
12 Kettlebell Deadlifts
16 Kettlebell Snatches
20 Medball Sit-Ups
24 Walking Lunges
28 StepOvers
32 Kettlebell Squats
Rock Your Body 12-18-17
Rock Your Body 12-18-17
4 Minute Stations, 2 Times Through
Battle Ropes and Squats
Animal Walks and Slamballs
Box and Bike
Pressing and Rowing
Rock Your Body 12-10-17
Rock Your Body 12-10-17'
Ropes and Bodyweight Tabatas
8 Minutes of Gorilla Squats, Plank Reach, Dumbbell Clean and Press
8 Minutes of Kettlebell Swings, Slamballs, Hurdles
Rock Your Body 12-03-17
Rock Your Body 12-03-17
14 Minutes
Odd Minutes: Floor Press
Even Minutes: Row
16 Minutes
Run, Kettlebell Squats, Battle Ropes, Abs