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week of 2/22

Monday

3 Sets:

10 Cossack Squats

10 Goblet Squats

10/10 Single Leg Glute Bridges

—

For Time:

27-21-15-9 Reps

Russian Swings

Single Arm Bent Over Rows (each)

Single DB Thrusters

 

Tuesday

For Time:

50 Burpees

—

AMRAP 13min:

400m Run

9 Double DB Deadlifts

12 Alt. DB Snatches

18 Single DB Step-ups

 

Wednesday

3 Sets:

10/10 Kneeling DB Curl and Press

20 Bent Over Fly’s

:30 Max Shoulder Taps

—

3 x AMRAP 3 mins:

3 Double DB Power Clean

3 Double DB Front Squats

3 Double DB Push Jerks

*rest 3 mins between AMRAPS

 

Thursday

3 sets:

15 Double DB Romanian Deadlifts

20 Weighted Sit-ups

:30 Double DB Front Rack Hold

—

10 Rounds For Time [30 Minute Cap]:

10 DB Renegade Rows (50’s/35’s)

20 DB Reverse Lunges

30 Jump Rope

 

Friday

Every 2:00 x 4

3/3 Turkish Get-ups

—

AMRAP 9:

3 American Swings

3 V-ups

6 American Swings

6 V-ups

9 American Swings

9 V-ups

…

Add 3 Reps Per Round

Saturday

3 Sets:

15 DB Pull-overs

15 Hollow Rocks

—

“Mamba &Gigi”

AMRAP 18min:

10 Bench Dips

8 Double DB Hang Power Cleans

24 DB Jump Overs

13 Burpees

 

Sunday

EMOM x 40 (5 Rounds):

Minutes 1-2: Shuttle Run

Minute 3: DB Strict Press

Minute 4: DB Reverse Lunges

Minute 5-6: Shuttle Run

Minute 7: Side Plank (Right)

Minute 8: Side Plank (Left)

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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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