Monthly Archives: January 2019

Thursday 1.31.19

SWEAT:

5 rnds
15/12 cal row
10 burpees over rower
@12:00
5 rounds
10/7 cal bike
10 ttb/ sit ups
10 box step ups (total)
@24:00
12 amrap
15 rkbs
15 lunges
15 ring rows
15 box jump overs (24/20)
_____________
CrossFit:

OTM 20
:10rest between
m1:row
m2: rkbs (70/53)
m3: bike
m4: push ups
m5: rest

Tuesday 1.23.19

SWEAT:

OTM 20
m1: 8 single arm db rows
m2: 10 weighted dynamic sit ups
m3: 8 c2b
m4: 40 DU
rest
10 amrap
20 db snatches (50/35)
10/8 cal bike

CrossFit:
OTM 10
odd: 8 single arm db row (ea
even: 10 weight dynamic sit up

4 rounds
15 c2b
50 DU
15 db snatch (70/50)
14 cap

Thursday 1.17.19

SWEAT:
8 amrap
10 push ups
10 sdhp (53/35)

1min rest

5 amrap
row cals

5 min rest

5 amrap
7 db strict press
7 box step ups
5 min rest

8 amrap
7/5 cal ski
15 rkbs (70/53)
25 du / plate hops

CrossFit:
5 amrap
7 push ups
7 kbs (70/53)
5 min rest

5 amrap
7 hspu
7 box jumps
5 min rest

5 amrap
7/5 cal row
7 kbs (70/53)

Tuesday 1.15.19

SWEAT:
5 Rounds:
12/10 Cal Bike
1 round of “cindy”

5 Rounds:
12/10 Cal Row
1 round of “cindy”

5 Rounds:
12/10 Cal Ski/Run 200m/ bike /row
1 round of “cindy”

CrossFit:
10 amrap
5 mups
35 DU

rest 5 min

10 amrap
7 double kb C+J (53/35)
15 c2b