9.28.2020

By
November 6, 2020

Monday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
On the Minute x 5 - 2 Back Squats
Rest 1:00
On the Minute x 5 - 1 Back Squat

Set 1 - 2 Reps @ 70%
Set 2 - 2 Reps @ 73%
Set 3 - 2 Reps @ 76%
Set 4 - 2 Reps @ 79%
Set 5 - 2 Reps @ 82%
Rest 1:00
Set 6 - 1 Rep @ 84%
Set 7 - 1 Rep @ 87%
Set 8-10 - 1 Rep @ 87-96%

WOD
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Bike
7 Clean and Jerks (115/85)

Burn:

30 min capUpper Body 3 sets of each movement 200m run between sets10 DB Decline floor press 10 DB lat pullovers 10 DB Bicep Curls 10 Lying DB Skull crushers 10 DB OH press 10 DB lateral raises10 Push-upsFinisher:Tabata: 8 rounds :20 on :10 offBurpees/sit-ups alternate between movements


At-Home YouTube Workout: https://youtu.be/KN18p_rCpeY
Every 4 Minutes x 5 Rounds:
40 Air Squats
20 Single Arm Dumbbell Clean and Jerks (50/35)

Alternate Arms Every Rep on Dumbbell

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