SD Workouts 020926

Monday 

Classes meet at 11am, Noon, and 2pm w/ Ben 

WU: 

Rowling 

 - Difference done as Double Under Attempts (5 unbroken per attempt for those that have them. Purpose is to practice the double off the deck) 

And then, 2 Rounds

Per Arm: 

  5 Strict Press

  + 5 Push Press

  + OH Carry Down

3 Crossbody Toe Touch p Leg 

250m/200m Row 

Shoulder Health

  9 Banded Wall Rollers 

  :30 Dead Hang 

The Fun: 3 RFT 

500m Row 

+ 20 Push Press (75#/55#)

Rest 2:00 

Tuesday

Classes meet at 11am, Noon, and 2pm w/ Ricardo 

Benchmark: 20:20

For Time 

20/14 Cal Row

20/14 Cal Bike (off at 3:00 regardless) 

 - Heat 2 Starts at 2:00 

 - Fast first 

The Conditioning: 16:00 AMRAP 

8 Overhead Sit Ups 

16 Russian Twists 

8 Plate Burpees 

Suitcase Carry to End of Sidewalk 

Redline Run

Suitcase Carry Back In (Leave on edge of Sidewalk) 

Thursday - Hinge

Classes meet at 11am, Noon, and 2pm w/ Ricardo 

Strength: E3M x3 

:30 Glute Ham Bridge 

+ 10 DB Step Overs (2 DBs Heavy As Possible)

The Conditioning: 4 RFT 

  15 PVC Overhead Box Squats 

  10 Heavy OH Kb Swings 

  20 Sit Ups 

Friday 

Class meets at 11am w/ Ricardo 

Midline: E1:30M x4

:30 Push Up Plank Hold

+ 10 Alt Toe Taps From Plank (Hips Stay Down, Bring the Feet Forward and Across)

For Time: 18:00 AMRAP 

6 - 4 - 2

Push Press p/ Arm 

40 Hollow Flutters 

2 - 4 - 6 

Bent Over Single Arm Row p Arm 

3rd Floor Stairs 

Rest 2:00