SD Workouts 022326
Monday - CrossFit Classic
Classes meet at 11am, Noon, and 2pm w/ Ben
11am - Dylan
Deadlifts and then 10 Toes to Bar, 30 Double Unders, 10 Cal Bike, Rest 1:00 x4
Noon - Rohit
Back Squats and then 8 Pull Ups, 16 Sit Ups, 8 Cal Bike, Rest 1:00 x4
2pm - Crystal & Mindy
Stepdowns, Calf Raises, Ring Rows and then Bush walk and Sit Ups
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun: For Time (~21:00)
Redline Run + 3rd Floor Stairs
Rest 2:00
Bush Run + 3rd Floor Stairs
Rest 2:00
3rd Floor Stairs
Rest 2:00
Bush Run + 3rd Floor Stairs
Rest 2:00
Redline Run + 3rd Floor Stairs
- Sub bike or row for run
The Finish: Coaches Choice
Wednesday - Yoga with Emily
Yoga meets for 45 minutes at 12:30pm this week!
Thursday - S&C
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun:
2x 1:00 p Movement with 3 Movements per Station (6:00 of Work then 2-3:00 Transition)
STATION 1:
Cal Row
Air Squats
3 Point Planks
— Rest and Record Reps —
STATION 2:
Cal Bike
Alternating DB Snatch
V-Ups or Lemon Squeezers
— Rest and Record Reps —
STATION 3:
Toes to Bar or Leg Raises
Seated Single Arm Z-Press - change arms as needed
AbMat Sit Ups
— Finished and Record Reps —
Friday - Sweat
Class meets at 11:30am w/ Ricardo
The Fun:
“Jackie”
1,000m/700m Row
50 Thrusters
30 Pull Ups or No Pogo Jumping Pull Ups
OR
“Benchmark”
500/400m Row
40 Sit Ups
30 Air Squats
20 Push Ups
10 Pull Ups
3x
9 EB Upright Rows (Heaviest)
9 DB Lateral Raises (Mid)
9 DB Reverse Fly (Lightest)
The Fun:
2x 1:00 p Movement with 3 Movements per Station (6:00 of Work then 2-3:00 Transition)
STATION 1:
Cal Row
Air Squats
3 Point Planks
— Rest and Record Reps —
STATION 2:
Cal Bike
Alternating DB Snatch
V-Ups or Lemon Squeezers
— Rest and Record Reps —
STATION 3:
Toes to Bar or Leg Raises
Seated Single Arm Z-Press - change arms as needed
AbMat Sit Ups
— Finished and Record Reps —