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week of 2/8

Monday

4 sets

8/8 Single DB OH Reverse Lunge

16 weighted glute bridges

*complete 10/10/10 Y,T,W’s

on each arm between each round

—

4 Rounds x AMRAP 3:

21 Double Dumbbell Thrusters

21 Lateral Burpees Over DB

Max Shuttle Runs [10-Meters]

Rest 3 Minutes Between Rounds

 

Tuesday

20-15-10-50

Double DB Bent Over Rows

 

*after EVEN rounds: 50 flutter kicks

*after ODD rounds: 20 Shoulder Taps

—

AMRAP 20:

30 Single Arm DB Hang Clean and Jerks

30 V-ups

30 Hand Release Push-ups

 

Wednesday

On the 1:30 x 5

10 Single Leg Squats to Target

10 DB Sumo Deadlifts

—

AMRAP 15:

40 Walking Lunges

20 Double Dumbbell Deadlifts

10 Double Dumbbell Front Squats

 

Thursday

Alternating On the Minute x 30:

Minute 1: 200 Meter Run

Minute 2: 15 Burpees

 

Friday

EMOM 9 mins

min 1: 15 Right Side Bends + rigth arm

farmer hold the rest of the min

min 2: 15 Left Side Bends + left arm

Farmer hold the rest of the min

min 3: rest

*second round do Front Rack hold

*third round do OH Hold

—

AMRAP 15:

60 Double Unders

45 Sit-ups

30 Alt. DB Snatches

Saturday

AMRAP 28 mins

20 Goblet Squats

20 Alt. DB Snatch

20 Step-ups

20 Single DB Push Press

20 Shuttle Runs

*rest 1 min between rounds

 

Sunday

3 Rounds For Time:

200 Meter Run

10 Russian Swings

400 Meter Run

20 Russian Swings

600 Meter Run

30 Russian Swings

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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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