Shoulder press
5×5 progression ( like FS monday do 5×5 then increase weight)
then core progression(probably in bike room)
starts with 5reps, add 5 every round, rounds TBD
wipers
v-ups
sit ups
flutter kicks X4
Monthly Archives: June 2016
June 29 Track day
8 rounds
10 pull ups
20 push ups
run 400
June 28 front squats
Front squats
June 16 Core-ish
4 rounds
20 GHD
20 waiter’s lunges (10 each arm)
20 box jump
June 15 run forrest
At the track
4 x 800 (4 min rest)
June 14 Catch the monkey
Follow the leader style, everyone takes turns giving exercises at the new equipment behind the gym. Reps will be in the 15 range for each exercise. Start thinking how to use the new equipment because everyone takes a turn.
June 13 shoulders
“I just do 10 every time”
pick a weight that will give you trouble for 10 in SP
max shoulder press, then push press till you get to 10
(you should/may get 1 or 2 rounds before PP)
Do sets till you can’t get 10
Then:
shoulder gauntlet – press and shrug
June 10 Open Gym
June 9 recovery
recovery row
core
mobility
June 8 Outside and upsidedown
To celebrate the last nice day for a while
At the track:
run 400
do 20 HSPU
run 400
do 30 pullups
run 400
do 20 HSPU
run 400
June 7 In and Out
I’m feeling generous today so i’m posting 2 workouts. Chose one.
Out:
Amrap 20 min
at soccer field
50yd bearcrawl, 50yd walking lunges
In:
Back squat
30-1-20-1-10
June 6 Death by 10s
At the track:
At the track
7 rounds For time:
10 pullups
run 100m
10 dips
run 100m
10 TTB
run 100
10 strict burpees
run 100
June 3 chest and run
bench press 8,5,3,1
4 max rep ring pushup
recovery run
June 2 Stairs
leave Gym close to 12:15
3 rounds for time
stairs
June 1 push and pull
row 2000 for time
8,5,3,1 shoulder press
then max rep SP @ 155, 135, 115, 95, 75 (this is buffet style so the rest is who shows up)
core
MSFC Crossfit 