WORKOUT OF THE DAY – FITNESS

2/26/20 - Wednesday

3 Sets:
8-10 BB Kang Squats
8-10 Snatch Grip BTN Push Presses
8-10 BB Overhead Squats @21X1
+
5 Sets – New Set Every 2:30 min:
8-10 Snatch Grip Deadlifts *Building
10-12 DB L-Press + 10-20 sec OH Hold Last Rep *Building
16 Goblet Hold Lateral Squats (8 Each side)
___
10 min AMRAP
12 KB Sumo Deadlift Hi-pulls
19 Anchored Toes-to-Bar
6 SA Dumbbell Snatch each arm

2/25/20 - Tuesday

3 Sets
12/leg  Double KB Posted SL Deadlift
12 Supinated Grip BB Strict Press
30 sec Supinated Grip Hang
___
3 min AMRAP
20 KB Headcutters
30 Sit-ups
40 Dumbbell Ground-to-Overhead
 -Rest 2 min-
5 min AMRAP
20 KB Headcutters
30 Sit-ups
40 Dumbbell Ground-to-Overhead
 -Rest 2 min-
For time (10 min Time Cap):
20 KB Headcutters
30 Sit-ups
40 Dumbbell Ground-to-Overhead

2/24/20 - Monday

4 Sets – New Set Every 2:30
Front Squat + Back Squat: 5+10
16 Renegade Rows (8/arm)
 -then- (After 4 sets)
1xMax Chin-over Bar Hold
___
12 min AMRAP
12 Dumbbell Push Press
12 Goblet Squats
12 Burpees

2/22/20 - Saturday

CrossFit Des Plaines 3-Year Anniversary In-House Competition/Celebration!

*No Regular Scheduled Classes

2/21/20 - Friday

3 Sets:
10 SA KB Front Squats each arm
12-14 Banded Russian KB Swings
10 DB Cuban Press
+
5  Sets – New Sets Every 2:30
8-7-6/leg Back Rack Rev Lunges *Building
10-8-6 Push Press *Building
10-12 KB Sumo-Deadlift Hi-pulls
___
10-to-1
Dumbbell Power Cleans
Dumbbell Push Press

2/20/20 - Thursday

3 Sets:
10-8-6/side Split Stance Goodmorning *Building
Rest 40-60 sec
Option 1 – Ring Progression
5-7 False Grip Ring Pull-ups @21X1 *Try to increase 1-2 reps form last week
Rest 40-60 sec
5-7 Strict Ring Dips @21X1 *Try to increase 1-2 reps form last week
 -or-
8-10 Ring Push-ups @21X1 *Try to increase 1-2 reps form last week
Rest 40-60 sec
Option 2 – Strength
10-8-6 Close Grip Bench Press w/3s lower each rep *Building
Rest 40-60 sec
8-10/arm Double KB Bent-over Seesaw Row
Rest 40-60 sec
___
8 min Alt. EMOM
Even: 45s Row
Odd: 45s Hold*
Set 1: Goblet Wall-sit Hold
Set 2: Double KB Front Rack Hold
Set 3: FLR Plank Hold
Set 4: KB Bear-hug Hold