WORKOUTS FOR THE WEEK

 

MONDAY

Reads like a weightlifting gym:

Low bar back squat, strict press superseding with high rep DB shoulder work, then traditional hinge deadlift.

WEDNESDAY

Our 4 rounds for quality, swapping Wednesday and Monday this week, will see:

  • 3 minute row (focus: pace)
  • 15x K2E (not UB), scale to rig knee ups, or supine leg levers
  • 10x UB dbl DB chest flies (last on 8/25)

Then, in teams we’ll work some Chad prep (box step ups).

FRIDAY

After an 80 rep warm up (thank your fellow athlete who turned 80 today!), we’ll tackle a variation of an old CrossFit workout called “Disco”.  Then cash out with a not for time “Annie” for sit up volume and jump rope practice.