Fitness Blog

Fitness 07.06.2015


A. 4 Sets:
Front Rack Walking Lunges x 50-60 ft *2 sec pause with knee just off the ground

B. 3 Sets:
GHD Sit-ups x 12-15
KB Side Plank x 30sec (EA)
KB to Chest Good Mornings x 12-15

C. 5 Sets, Rest 90 sec between sets:
AMRAP 90 Sec
6 Alt. KB/DB Box Step Overs (44or45/25or26) (20″)
Max Wallballs (20/14)

Competition/Fitness 07.04.2015


Fun little tester courtesy of SPC CrossFit. Happy 4th!

3 sets @ 90%+, rest 10 min between sets:
15 AB Cals
7 Hang Power Cleans (50% of max Power Clean)
10 Burpees
7 Hang Power Cleans
10 Burpees
15 AB Cals

Fitness 07.03.2015


A. 4 Sets:
Front Rack Split Lunge x 8 (EA)

B. 3 Sets:
Double KB Front Rack Carry x 50m
Wtd. Iso Back Extension x 30-45s
Plate Sit-Up x 15

C. 4 Rounds:
10 Box Jumps (30/24)
3/2 Wall Climbs
15 Air Squats
3/2 Wall Climbs
Rest 2 min

Fitness 07.02.2015


A. 3 Sets:
Deadlift x 5.5 R:15-20s *emphasize stable midline over loading

B. 3 Sets:
Dips x 4.4.4
½ Kneeling Landmine Press x 8-10

C. 3 Sets, Rest 1 min between sets:
AMRAP 3
5 Hang Power Cleans (135/95)
10 Sprawls over the bar
*start where you left off

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