07212018

CROSSFIT

A. Hollow body hold, :10-:30 secx4; rest :30-:45 sec

Teams of two/one working at a time:

Assault 40 Cals

40 Front rack alt lunges 115/75# 

60 Box jumps 24/20# 

80 Sit ups

Assault 40 Cals

+

:30 sec Sieza Sit 

:30 sec couch

10 scorpions (pause to stretch anterior pec)

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ENDURANCE

A. Bicep curls (single sided), 8x3; rest 1 min between sets

+

For time: 

Run 800 m

20 Ring rows

20 GHD Sit ups  

20 Burpees

20 Dumbbell thrusters 45/25# 

Run 800 m

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Biathlon prep

@70% perceived effort:

Run 1 mile

Row 2k

Run 800 m

rest 5 min

x2

07192018

CROSSFIT

A.  Bar muscle up tech work, 12 min

- sub Ring or Matador dips, 5-6x4; rest 2 min

+

10 min amrap:

10 STO 135#/95#

12 Bar facing burpees

60 Du's

+

Banded lat stretch

Banded tricep stretch 

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ENDURANCE

A.  Kipping/bar muscle up tech work

*sub Dumbbell pull overs, 8-10x4; rest 2 min

+

@70%:

12 min amrap:

10 Squat clean  115#/75#

10-16 Push ups

20 Sit ups

+

B.  L-Sit on the rings, :15-:30 secx4; rest 1 min

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07162018

CROSSFIT

(Week 6/Testing)

A  Squat snatch, build to a max (20 min)

+

14 min cap:

2 Rounds:

50 Du's

20 OHS 115/75

50 Du's

12 Ring muscle ups (sub 24 CTB pull ups/12 banded pull ups)

50 Du's

20 Snatches 115/75#

50 Du's

12 Bar muscle ups (sub 24 CTB pull ups/12 banded)

+

Three way banded hamstring stretch

Foam roll thoracic and lats

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ENDURANCE

(Week 7)

A.  Bulgarian split squats, 6-8 each legx4; rest :30 sec between sides

+

"Tabata"

Squats

Du's

Sit ups

Burpees

+

B1.  10 Heiden'sx4; rest :30 sec

B2.  10 V upsx4; rest :15 sec

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