CrossFit: 3, 4 min rounds, rest 1 min after each round: 50/40 calorie of row with remaining time, parallette pushups Longevity: A. Russian KB Swing progression B. AMRAP 10 min Bike .4km 20 russian KB swings QuickFit: 4 sets of KB RDL x 8-10 reps Dumbbell shoulder press x 8-10 reps each half kneeling get-ups […]
Saturday: 8-10am Open Gym 10-11am: gymnastics week 5 11am: Gym closed for cleaning Graduation Day! Congrats to Seniors! Sunday: Rest Day!
Saturday 5/5 – Sunday 5/6 Read More »
CrossFit: AMRAP 10 min: ascending ladder by 1: 1 cluster-clean into thruster 1 burpee over bar 2 cluster, 2 burpee,… Longevity: 4 sets for quality: Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 sec Rest 45 sec QuickFit: 3 rounds for
CrossFit: 4 sets for quality: 30 sec of russian KB swings Rest 30 sec 30 sec of goblet squats Rest 30 sec 30 sec of L/R side turkish get ups Rest 30 sec 30 sec of goblet reverse lunges Rest 30 sec 30 sec of L/R side KB windmills Rest 30 sec QuickFit: 5 rounds:
CrossFit: ‘Running Cindy’ AMRAP 20 min: Run 400m 5 pullups 10 pushups 15 squats Longevity: 200 m run 2 Rounds of: 5 pullups 10 pushups 15 squats QuickFit: 4 sets for quality Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 seconds
CrossFit: 4 sets for quality: Romanian Deadlift x 4-6 reps Rest 45 sec L-Seated Dumbbell shoulder press x 6-8 reps Rest 45 sec Double-under practice x 60 sec Rest 45 sec QuickFit: “Jerry” 800m run 1000m row 800m run
