NEWS

Programming

Programming

In this week's Lift Class: Classic Cycle Week 1

In this week's Move Class: Muscle Up

In this week's Flex Class: Upper Body

In this week's Pump Class: Upper Body Hypertrophie

 

Monday 20181105

CrossFit

Part 1:

Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

 

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders 

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

10 Box Jumps 

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar 

10 Push-Ups

 

SWEAT

Complete as many rounds and reps as possible in 5 minutes of:

20 Mountain Climbers

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 V-Ups

10 Push-Ups

 

Tuesday 20181106

CrossFit

Part 1:

Weighted Pull-Ups 

Set 1 – 3 reps

Set 2 – 2 reps

Sets 3 - 6 – 1 reps

Rest 2 - 3 minutes between sets, building to today’s 1-RM

Part 2:

2 rounds for time of:

40 Calorie Row

30 Kettlebell Swings Russian 

20 Pull-Ups 

 

SWEAT

Part 1:

Two sets of:

Supinated-Grip Ring Rows x 45 seconds

Rest 45 seconds

Leg Raise x 45 seconds

Rest 45 seconds

Plank Push-Up Hold x 45 seconds

Rest 45 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

 

Part 2:

Three rounds for max reps:

3 Minutes of Rowing

2 Minutes of Sit-ups

1 Minute of Kettlebell Swings

Rest 2 minutes.

Wednesday 20181107

CrossFit

For time:

30 Calories Assault Bike 

30 Burpees

30 Wallballs

30 Dumbbell Push Press

30 Wallballs

30 Burpees

30 Calories Assault Bike 


SWEAT

Part 1:

Three Sets of:

D-Ball Deadlift x 60 seconds

Rest 60 seconds

Plank Hold on Ball x 60 seconds

Rest 60 seconds

Jump Rope Practice x 60 seconds

Rest 60 seconds


Part 2:

AMRAP in 20 minutes of:

15 Calorie Bike

30 Burpees

45 D-Ball Squats

Thursday 20181108

CrossFit

In teams of two, alternating each movement, complete 8 rounds of:

10 Power Cleans

20 Box Jump Overs (24″/20″)

30 Calorie Row

 

SWEAT

In teams of 2, AMRAP in 40 minutes of:

800/600m Row

90 seconds Plank Hold (accumulative)

15 Dumbell Renegade Rows (each)

15 Strict Toes-to-Bar

 

Friday 20181109

CrossFit

Part 1:

Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat

 

Part 2:

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 2-3 reps @ 30X1


SWEAT

Part 1:

Goblet Squat x 45-60s

Rest 45 seconds

Single-Arm Kettlebell Row x 30s each Arm

Rest 45 seconds

Reverse Snow Angels x 45-60s

Rest 45 seconds

Kettlebell Swings American x 45-60s

Rest 45 seconds

 

Part 2:

Against a 2-minute running clock, perform the following:

15/10 Calorie Assault Bike

Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of three sets.

 

Saturday 20181110

CrossFit

In teams of 3, every 8 minutes for 32 minutes (4 sets):

1000m Ski

80 Double-Unders

40 Chest-to-Bar Pull-Ups


SWEAT

In teams of 3, 4 sets for max reps:

4 minutes of Ski Calories

2 minutes of Rope Jumps 

2 minutes of Strict Pull-ups

2 minutes of Rest

 

Sunday 20181111

CrossFit

Team “Christine”

In teams of two, six rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24″/20″)

 

SWEAT

Part 1:

In teams of 2, alternating each movement, AMRAP in 25 minutes of:

500 Meter Row

21 Kettlebell Swings American

12 Burpees


Part 2:

Three sets of:

Single Leg Kettlebell Suitcase Deadlift x 45-60s

Rest 60 seconds

Kettlebell Glute Bridges x 45-60s

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

 

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