314 Week of 7/29
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/297/307/318/18/28/3
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m RowArm CirclesMatt Chan Warmup500m Row3 RoundsSpealler Warmup
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30 Jumping JacksArm Swings8/8 Spiderman Lunges400m Run10 Pullups/Ring RowsThen,
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20 Light KBSTrunk Twists10/10 Lateral Lunges10 Right Glute Bridge10 Pushups3 Rounds
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10 Air Squats10 BurpeesInchworm + Pushups (5-4-3-2-1)10 Left Glute Bridge10 SitupsSamson Stretch
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10 Walking Lunges10 Pushups10/10 Windmills10 Glute Bridges10 Air Squats5-10 OHS w/PVC
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10/10 Arm Circles (Forwards/Backwards)T-Glutes/T-Hips10 Lunges10 Situps
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StrengthStrength10/10 Arm Pretzels10 Back Extensions
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Back SquatBench Press
10/10 Shoulder Rolls (Forwards/Backwards)
StrengthStrength5-10 Pullups
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10-8-6-4-210-1 155/9510/10 Wrist CirclesPower Clean + Squat Clean + Jerk10-25-505-10 Dips
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500m Row After Each Set
200m Run After Each Set
5-5-5Unbroken R. KBS
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- Increase weight as able
- Adv 185/125Gymnastics4-4-4- Heavy as possibleWorkout
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Ring Work3-3-3
- Heavier than last week
From CrossFit Linchpin 6/24
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WorkoutWorkout5 Rounds2-2-23 Rounds for time of:
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21-15-912 Minute AMRAPSkin the Cat1-1-1Workout15 Toes-to-bar
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Wall Ball 20/145 Deadlifts 185/125L-Sit or Leg Raise to L-SitStone Grace12 Burpees, bar-facing
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Pullup3 Hang Power Cleans- Hanging or SupportWorkout30 Stone C&J
9 Overhead Squats, 135/95
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2 Minute Rest1 JerkOpen Workout 16.1
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9-15-2150 Double UndersWorkout20 Minute AMRAP
3-6-9-12-15 reps for time of:
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Wall Ball 20/145 Rounds
25-ft. Overhead Walking Lunge 95/65
Power Clean, 135/95
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KBS 53/3510 Power Snatch 75/558 BurpeesHandstand Push-up
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- Adv 70/5310 Situps
25-ft. Overhead Walking Lunge 95/65
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10 SDHP8 Chest to Bar PullupsFor time:
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10 Situps50 GHD Sit-ups
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10 Front Squats40 Pull-ups, strict
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10 Situps30 Back Squats, 185/135
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