Blog

Monday

***Weekly Challenge***
Sport: 2 Min max Box Jumps 24/20
Fitness 2 Min max Box jumps 18/12


A) Jerk
2 x 2 @ 70%
2 x 2 @ 80%
1 x 2 @ 90%

B) 20 Min cap
100 Push press 75/55
100 Hang power cleans
EMOM
4 Lateral burpees over bar

Goal: Burpees UB, Crisp clean movement with light barbell.


Monday

Workout:

5 Rounds
1 min work
30 sec rest
KB Jump squat
2 Burpee

Rest 2:30 min

10 Min Amrap
10 Squat
10 Sit ups


Saturday

Partner
25 Min

Partner A:
400 M run
While
Partner B:
AMRAP
12 Single arm DB lunges 70/45
12 Single arm/leg DB deadlift
Then switch
30 Medicine ball pass situps (Together)
Repeat

Goals: 2:30 laps,Heavy, steady pace on AMRAP


Saturday


Workout:
Partner
3 Rounds For Time [30 Minute Time Cap]:
48 Pull ups/Ring row
80 Situps
48 DB Front Squats
48 Burpee


Friday

Workout:
4 Rounds
1 min stations
DB Lunges
DB Snatch
DB Floor Press
Row/Bike
Rest 1 min


Friday

A) High hang clean + Above knee + JOF (Just off floor) Clean
2 + 1 + 1 x 3 @ 70%
2 + 1 + 1 x 2 @ 80%

B) “Toes to Grace”
25 Toes to bar
10 Power clean and jerks 155/115
20 Dubz
8 Power clean and jerks
40 Dubz
6 Power clean and jerks
60 Dubz
4 Power clean and jerks
80 Dubz
2 Power clean and jerks
100 Dubz
25 Toes to bar
Goals: UB on Dubz, Touch and go on top of each set for at least 2 reps


Thursday

Workout:
16 min Amrap
15 DB Push press
15 DB Hang power clean
100 Single under


Thursday

A) ROMWOD

B) Teams of 4
4 Rounds
1 Min Bike/Ski/Row
1 Min Abmat situps
1 Min Strict pullups
1 Min Airsquats
1 Min rest

Goals: Steady pace, 140 BPM heart rate, personal best movement in all rounds.


Wednesday

Workout:
Tabata

20 Seconds work, 10 seconds rest x 8 each.
Squats
Sit ups
Burpee
Hollow rocks


Wednesday

A) Good mornings
4 x 15
Use moderate/heavy weight across all sets

B)
Part 1
2000 M row
3 min rest
Part 2
10 Min
5 Dumbell Thruster 45/30
7 Burpees
9 Dumbell deadlift
Goals: 8 min or less on row, UB on thrusters throughout


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