Pushups

Wednesday 5/2

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

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Wednesday 4/25

CrossFit: Test Day #2 A. pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 Odd: pullup Even: pushup Longevity: 4 rounds: Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row 21 russian KB swings

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Tuesday 3/6

CrossFit: Test Day #2 A. Pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 odd: pullup even: pushup QuickFit: 3 rounds of :40sec on x :20 off DB reverse lunges shuttles DB push press shuttes rest 1 min Burn 30: Workout: 5 rounds, 1 min each station 1. Row cals

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Friday 1/5

  CrossFit: 2 person teams, 1 works at a time AMRAP 12 min: 10 cal bike 15 push-ups 20 single-leg squats, alternating Longevity: AMRAP 10 Min: 5 cal bike 10 push-ups 15 squats QuickFit: For time: 40 Wall ball shots 20 KB swings 30 Wall ball shots 15 KB swings 20 Wall ball shots 10

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Thursday

CF: ‘Cindy’ AMRAP 20min: 5 pullup, 10 pushup, 15 squat Level 3: no assistance Level 2: bands Level 1: ring rows Level 3: toes-touch and go Level 2: knees- touch and go Level 1: elevated surface box/bench Level 3: standing-hip crease below knee-standing (no hands on legs) Level 2: same as 3, but can use

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Tuesday

3, 4 min rounds, rest 1 min after each round: Level 3: 50/40 Calories of Row With remaining time; parallette pushups Level 2: 40/30 cal row with remaining time; toe/knee pushups Level 1: 30/20 cal row with remaining time; pushups on elevated box

Tuesday Read More »

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