180115 - Lunes - Monday - Moon
ACTIVE REST
arm swings
t2b
10 body weight ring dips
6 rounds (total of 60 ring dips)
with rest in between sets
total time 10 minutes, then
20 PUSHUPS
3 rounds total 60 pushups.
Monday, January 15, 2018
180114 Domingo - Sunday - Sun
warm up:
1 squat clean #115
9 push jerks #115
2 thrusters #115
9 back squats #115
Metcon:
10 back squats 135# every minute on the minute (emom).
7 Rounds completed in 7:38, total 70 weighted sq) 5 min rest then
50-alt punch bag squats
4 Rounds for time 10:14 (total 200 squats)
3139
warm up:
1 squat clean #115
9 push jerks #115
2 thrusters #115
9 back squats #115
Metcon:
10 back squats 135# every minute on the minute (emom).
7 Rounds completed in 7:38, total 70 weighted sq) 5 min rest then
50-alt punch bag squats
4 Rounds for time 10:14 (total 200 squats)
3139
Tuesday, January 9, 2018
180109 - Martes - Tuesday - Mars
warmup
1.1 mile loop jog 10:55
metcon (crossfit bm workout):
5 pullups
10 pushups
15 airsquats
20 min amrap (as many rounds as possible).
12 rounds
1.1 mile loop jog 10:55
metcon (crossfit bm workout):
5 pullups
10 pushups
15 airsquats
20 min amrap (as many rounds as possible).
12 rounds
Monday, January 8, 2018
180106 - Sabado - Saturday - Saturn
180106 - Sabado - Saturday - Saturn
Warmup:
20 air squats, 20 t2b (toe to bar)
20 pull ups, 20 kb swings 53lb
10 DL 135#, 5 Front Squats 135#, 5 push jerks
METCON:
12 Deadlifts 135#
9 hanging cleans 135#
6 push jerks 135#
5rft (rounds for time)
23:36
Warmup:
20 air squats, 20 t2b (toe to bar)
20 pull ups, 20 kb swings 53lb
10 DL 135#, 5 Front Squats 135#, 5 push jerks
METCON:
12 Deadlifts 135#
9 hanging cleans 135#
6 push jerks 135#
5rft (rounds for time)
23:36
180104- Jueves - Thursday
180104- Jueves - Thursday
WU:
500 m row (slow)
20 air squats
METCON:
50 jumping squats
400m row
4RFT (rounds for time)
17:52
Wednesday, January 3, 2018
Tuesday, January 2, 2018
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