Tuesday, February 11, 2014

Warmup: 
3 Rounds
10 Pass Throughs
10 Pushups
10 Good Mornings
10 Back Extensions on GHD
10 Toes to Bar

Then…..
Foam Roll
Ironcross

Strength: 
Close Grip Bench Press
Work up to a heavy set of 3

Workout: 
5 Rounds
7 Deadlifts
7 Ring Dips
14 Situps

Courtesy of SCF

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4 comments:

  1. JAXTuesday, February 11, 2014

    Shockwave: 15 + 4 Pullups
    "Cindy": 20 Minute AMRAP
    5 Pullups
    10 Pushups
    15 Air Squats

    ReplyDelete
  2. JAXTuesday, February 11, 2014

    Sideswipe:
    OHS: 5x33-5x43-5x53-5x58-3x63-3x68-3x73-1x78
    Hang Snatch: 5x33-5x43-5x53-5x58-5x63-3x68-3x73-2x78
    10 x 16" Box Jumps between each set

    Bee:
    Front Squat: 65x5-75-95-105-115

    Mirage: 6:57
    Floor Press: 15-20-20-45
    5 Rounds
    7 Medball DL-12#
    7 Box Dips
    14 Situps

    Terry: 7:41
    Worked on Shoulder press with 13# KB
    5 Rounds
    7 MBDL-14#
    7 Box Dips
    7 Situps

    ReplyDelete
  3. JAXTuesday, February 11, 2014

    Amelia: 8:14
    Shoulder Press: 25x5-30x5-35x5
    33# Deadlifts-Box Dips-Situps

    Lupe: 9:30
    Mobility
    10# MBDL-Box Dips-Situps

    Swerve: 6:35
    CGBP: 45-65-85-115-130
    75# HPC-Ring Dips red band-Situps

    Moonracer: 6:35
    CGBP: 45-55-65-70
    63# DL-Box Dips-Situps

    ReplyDelete
  4. JAXTuesday, February 11, 2014

    Shockwave:
    Deadlift: 123x10-153x8-173x6-193x4-213x2
    223x1-1-1-1

    ReplyDelete

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