Sunday February 26, 2023
REST DAY- Mobility and Maintenance
Saturday February 25, 2023
8-10am Open gym/ 23.2 makeup
Thursday June 23, 2022
Crossfit- Test week day 5 (See wednesday) QuickfitMain21-15-9 reps of:dumbbell deadlifts (double)*Ring rows- make these challenging*try to use a heavy weight for this if possible.Lvl3: 50/35Lvl2: 35/25Lvl1: 25/15 Core: 3-5 min of accumulated deadbugs
Thursday June 9, 2022
CrossfitMainE3 min x 15 min (5 sets)6 double DB floor press AHAP12 pushups24 banded bicep curls Core: tabata tuck up/v ups QuickfitMainE3 min x 15 min (5 sets)6 double DB floor press AHAP12 pushups24 banded bicep curls Core: tabata tuck up/v ups
Friday, July 3, 2020
Main30-20-10 reps for time;Assault bike caloriesAlt. single arm DB power snatch Core AccessoryTabata :20 on x :10 off x 8 setsV-ups/tuck ups
Monday, April 8, 2019
A. Front SquatEstablish 1 RM B. Reverse Tabata:Pull-ups
Friday, April 5, 2019
A. Deadlift 1 rep max B. Tabata Handstand Push-up:10 sec of work, 20 sec of rest, 8 rounds
Thursday, April 4, 2019
A. 5 rounds for time of: 5 Overhead Squats 10 Russian Kettlebell Swings20 Double Unders
Wednesday, April 3, 2019
A. Push Press 1 rep max B. Row 2000 m
Tuesday, April 2, 2019
A. 3 rounds NFT: 100′ heavy sandbag bear hug carry 50′ walking lunge 50′ bear crawl B. AMRAP 5 min: 2 Russian Kettlebell Swings, 2 burpee 4 Russian Kettlebell Swings, 4 burpee…
