CrossFit:
“Cardio Wednesday!”
35min. to finish…
100 Double Unders
Every time you break, complete a 15/12 Cal Bike or Row or 200m Run
Immediately into;
100 Pull-Ups
Every time you break, complete a 400m Run
Immediately into;
100 Double Unders
Every time you break, complete 15/12 Cal Bike or Row or 200m Run
Immediately into;
100 Barbell Overhead Squats (45/35lb. bar only DON’T DROP THE EMPTY BAR)
Every time you break, complete a 400m Run
Booty Crew:
A.) 20 min
Build to the Heaviest 8 rep 3 sec pause Hip Thrust
12-15 DB Bulgarian Deadlifts
Max reps Single DB Banded Biceps Curl into
Max reps Single DB Banded OH Triceps Extension
B.) 20 Min
12-15 Double Elevated DB Split Squats
12-15 Single Leg KB RDL
Max reps Pull Ups into
Max reps Push Ups
C.) 20 min AMRAP:
100 Jump Rope
50 Reverse Sit Ups
20 No Push Up Burpees
50 Mermaids (25 each side)
20 Reverse Burpees
Sweat:
“Big Chipper”
For Time:
100 Wall Balls (20/14lb.)
90 Sit-Ups
800m Run
70 Barbell Push Press (75/55lbs.)
60 Cal Row
50 Push-Ups
400m Run
30 Pull-Ups
20 Box Jumps (24/20″)
10 Wall Walks
https://www.youtube.com/watch?v=NK_OcHEm8yM
Daily D:
Max Effort DB Partial Cleavage Cutters
Rest 1min.
Max Effort Pull-Ups
Rest 1min.
DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
100 Double DB Swings
https://www.youtube.com/watch?v=C9rlP_K0yNg
*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. Hopefully you’re a little better today than 2 weeks ago 😉
Hollow Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I
Full Body Aesthetics Day 38 Cycle 10: REST DAY
Here’s a few ADV options:
1.) 150 Double Unders instead of 100, since for many of you, 100 is really easy 😉
2.) 30 Muscle Ups instead of 100 pull-ups. If you happen to do this option on Saturday’s team workout, then stick to pull-ups.
I don’t wanna add any weight to the Overhead Squats today, because afterall… Today is suppose to be less weights. So let’s just hit those lungs today 🙂
Let’s see who can finish this one!