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36 Min AMRAP - 3 Partner Workout - Chase the Leader
15/12 Cal Row
10 Push Ups L1, 5 HSPU L2, 10 HSPU L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 H2H Russian KB Swings 35/26 L1, 53/35 L2, 70/53 L3
200 Meter Run
CrossFit Hot Springs |
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Saturday Class Time At 8 Am
--- 36 Min AMRAP - 3 Partner Workout - Chase the Leader 15/12 Cal Row 10 Push Ups L1, 5 HSPU L2, 10 HSPU L3 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 20 H2H Russian KB Swings 35/26 L1, 53/35 L2, 70/53 L3 200 Meter Run
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Strength: Bench Press - 3 x 2 Reps @ 90%
--- Strength/Accessory: 4 Rounds NFT 10 Left Arm DB Bench Press 10 Right Arm DB Bench Press 10 Left Arm DB Row 10 Right Arm DB Row * Rest 60-90 seconds between rounds --- WOD: 5 Rounds 12 Knee 2 Elbow 12 Double DB S2O - 35/25 L1, 50/35 L & L3 12 Calorie Bike Strength: Deadlift - 3 x 2 Reps @ 90% --- Strength/Accessory: 1 1/4 Front Squats - EMOM x 8 (build up) --- WOD - Part A: 30-25-20-15-10-5 Row for Calories Box Jumps - 14/10 L1, 20/14 L2, 24/20 L3 - Rest 5 Mins then Part B - 5 Rounds * Like Tuesday, unless you're REALLY fast through Part A, this is only for people that have extra time. And you'll probably only want to do a couple of rounds of it. 7 Thrusters - 55/45 L1, 75/55 L2, 95/65 L3 7 Burpee over Bar 7 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 WOD Part A: 12 Min AMRAP
3 Min Max Calorie Assault Bike then Unbroken Barbell Complex - 65/45 L1, 95/65 L2, 135/95 L3 5 Deadlift + 5 Hang Power Clean + 5 Front Squat + 5 S2O + 5 Back Squat Rest 3 Mins Part B - 12 Min AMRAP 3 Min Max Calorie Row then Unbroken Barbell Complex - 65/45 L1, 95/65 L2, 135/95 L3 5 Deadlift + 5 Hang Power Clean + 5 Front Squat + 5 S2O + 5 Back Squat Rest 3 Mins Part C - 12 Min AMRAP 500 M Run then Unbroken Barbell Complex - 65/45 L1, 95/65 L2, 135/95 L3 5 Deadlift + 5 Hang Power Clean + 5 Front Squat + 5 S2O + 5 Back Squat Strength: Shoulder Press - 3 x 2 Reps @ 90%
--- Strength/Accessory: Dips - 3 x 8-12 Reps --- WOD Part A: E6Ms x 4 Sets @85-90% 15 Calorie Bike 5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3 10 DB Snatch Left - 35/25 L1, 50/35 L2 & L3 10 DB Snatch - Right - same 10 Air Squats 5 S2O - 95/65 L1, 135/95 L2, 155/105 L3 Then Part B - * Only if you have time after class...this is extra work. 3 Rounds 500 Meter Row 1 Rope Climb L1, 2 L2, 3 L3 |
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