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week of 1/25

Monday

3 sets

20 Death March

20 Plank Weight Drags

20 Frog Glute Bridges

—

For Time:

21 Double DB Clean and Jerks

100 Double Unders

15 Double DB Clean and Jerks

100 Double Unders

9 Double DB Clean and Jerks

100 Double Unders

 

Tuesday

Emom 12 mins

min 1: 5 Tempo Back Squats (5.1.1.1)

min 2: 10/10 Single Arm DB Push Jerk

—

AMRAP 12:

3 Single DB Reverse Lunges (Each Side)

3 Single Dumbbell Weighted Sit-ups

3 Single DB Bent Over Rows (Each Side)

6 Single DB Reverse Lunges (Each Side)

6 Single Dumbbell Weighted Sit-ups

6 Single DB Bent Over Rows (Each Side)

…

Add 3 Reps Each Round

 

Wednesday

3 Rounds x AMRAP 4:

24 Dumbbell Facing Burpees

24 Alternating Dumbbell Snatches

24 Single DB Thrusters

(Switch every 6 Reps)

*Rest 4 Minutes Between Rounds

 

Thursday

AMRAP 20:

20 Shuttle Runs [10 Meters]

40 AbMat Sit-ups

20 Push-ups

 

Friday

EMOM 12 mins

min 1: 9 Right Arm Windmills

min 2: 9 Left Arm Windmills

min 3: 7 Glute Bridge Walk Outs

min 4: 5 Burpees

—

10 Rounds For Time:

12 Double Dumbbell Deadlifts

9 Double DB Hang Power Cleans

6 Double Dumbbell Push Jerks

Saturday

3 Sets

10 Wall Slides

20 DB Russian Twists

Max DB Strict Press

—

5 Rounds For Time:

30 Single Dumbbell Goblet Squats

30 Single DB Floor Press (15 Each Side)

30 DB Reverse Lunges (15 Each Side)

 

Sunday

On the 4:00 x 7 Rounds:

400 Meter Run

20 DB Hang Power Snatches

10 Double Dumbbell Burpees

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The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
[email protected]

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
[email protected]

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