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Training for Thursday, June 7th

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Warm Up
Group Circle
3 Rounds
8 DB Strict Press (4 each arm, use light weight)
8 Gymnastics Squats (:05 Hold at bottom of last rep)
8 KB Swings (light weight, Russian Swings Round 1, American Rounds 2 and 3)
2 Inchworms with Push Up

Pressing Strength
Strict Press
14:00 to build to a heavy set of 5
*take 2:00-2:30 rest between heavier sets.  Target should be 85% of your 1 Rep Max

Workout of the Day
5:00 AMRAP
12 Pistol Squats
8 Push Ups
4 KB Swings 53/35 (Comp 70/53)

-1:30 Rest-

5:00 AMRAP
12 Push Ups
8 KB Swings
4 Pistol Squats

-1:30 Rest

5:00 AMRAP
12 KB Swings
8 Pistol Squats
4 Push Ups

*Score is total number of reps across all 3 AMRAPs.  Each completed round = 24 reps.

Cardio CrossFit (7am, 12pm, 6pm)
*0:00-7:00 AMRAP
12 Jump Squats (Comp Pistol Squats
8 Push Ups
4 KB Swings 53/35 (Comp 70/53)

*7:00-10:00
Must complete a 400m Run

*10:00-17:00 AMRAP
12 Push Ups
8 KB Swings
4 Jump Squats

*17:00-20:00
Must complete a 400m Run

*20:00-27:00 AMRAP

12 KB Swings
8 Jump Squats
4 Push Ups

Cool Down
1:00 Shoulder Smash each side
1:00 Couch Stretch each leg
1:00 Floor Chest Stretch each side