Monthly Archives: June 2016

thursday 6.30.16

Posted on June 30th, 2016 by Cossfit Route 1

BRING A FRIEND IS TODAY! (check your email we will be sending one out Wednesday Night) 1. coaches choice 2. tgu: 4×2 3. Teams of 2 25 amrap 400m run 80 BJ step downs 800m run 150 rkbs 400m run 180 du 800m run 100 burpee hops over partner

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Wednesday 6.29.16

Posted on June 29th, 2016 by Cossfit Route 1

1. hip + hamstring mobilization 2a. SL Box Step ups: 4×8 2b. Drag Flys: 4×2 3. 5 rnds 10 DL (225/155) 10 burpees 10 ttb 15 min cap

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tuesday 6.28.16

Posted on June 28th, 2016 by Cossfit Route 1

1. coaches choice 2a. S.A. DB Press: 5×8 (3sec up 2sec hold 3 sec down) 2b. S.A. DB Row: 5×8  (3sec up 2sec hold 3 sec down) 3. 30 strict HSPU 50 DU 20 Strict Pull-Ups 50 DU 20 Strict Pull-ups 50 DU 30 strict HSPU

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monday 6.27.16

Posted on June 27th, 2016 by Cossfit Route 1

1.dynamic + banded hip + ankle mobility 2a. bulgarian split sq: 5×6 2b. banded side shuffle: 4x 2@40ft 2c. Ring Planks: 4x:30 3. 3rounds 3min on 2 min off 10 plate OH Lunges stationary (45/25) 10 broad jumps 6ft/4ft  

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friday 6.24.16

Posted on June 24th, 2016 by Cossfit Route 1

1, coaches choice 2a. SA DB bench press: 4×8 2b. SA Ring Row: 4×8  3. 12-9-6 muscle up         { scale bar mup / strict pull-up+ transition + dip x12/ pull-up + ring dip. Must do pull-up ring dip not 12 pull-ups then 12 dips} Hang clean and jerk  (185/135) TTB x2

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thursday 6.23.16

Posted on June 23rd, 2016 by Cossfit Route 1

1.coaches choice 2. 35 amrap Teams of 2 100 wb 100 sit-ups 400 double unders or 500 singles 100 box jump step down 100 DB snatches (50/35) modify appropriately 

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wednesday 6.22.16

Posted on June 21st, 2016 by Cossfit Route 1

  1. coaches choice 2a. Single leg box step ups: 4×8  2b. SL staggered stance good morning: 4×8  3. 800m run 40 Single arm RKBS (53/35) 40 total 20 each arm, split in half) 600m run 30 SA RKBS 400m run 20 SA rkbs 200m run 10 SA rkbs time cap 25 min

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tuesday 6.21.16

Posted on June 21st, 2016 by Cossfit Route 1

1. coaches choice 2a. Single arm db/kb strict press: 4×8 2b. SA db bent over row: 4×12 3. 4 rnds 15 strict hspu (head through at top) we are looking for full range of motion 10 strict pull-ups (if 10 is to many scale # or use kneeling pull-ups off bb in rack or rings)

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monday 6.20.16

Posted on June 20th, 2016 by Cossfit Route 1

1.Dynamic + hip mobility 2a. Bulgarian split lunge: 4×8 2b. side shuffle: 4x 80ft (20ft shuttle) 2c. side plank: 4x :30 each side 3. 10 amrap 12 pistols 6 burpees  

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friday 6.17.16

Posted on June 17th, 2016 by Cossfit Route 1

1.coaches choice 2a. bench press: 5×3 2b. ring rows: 5×10 3. 5 amrap hspu paralletts (1 ab mat) rest 2 min 5 amrap sq snatch (165/115)

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