WORKOUT OF THE DAY – FITNESS
7/7/20 - Tuesday
3 Rounds:
8/leg Banded RNT Rev. Lunge
8/leg Alt. Banded Psoas March
3/arm Turkish Get-up
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6 min AMRAP
2-4-6-8…Ascending Ladder of:
Dumbbell Power Cleans
*5 Wallballs Between Each Round
-Rest 2 min-
6 min AMRAP
2-4-6-8…Ascending Ladder of:
Anchored Toes-to-Bar
*5 Burpees Between Each Round
-Rest 2 min-
6 min AMRAP
2-4-6-8…Ascending Ladder of:
Dumbbell Thrusters
*5 Ring Rows Between Each Round
7/6/20 - Monday
6 Sets – New Set Every 2 min
Back Squat Waveload: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%
20 sec L/Tuck-Hang
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6-9-12-9-6 Reps:
Burpees
Goblet Squats
Kettlebell Swings
7/4/20 - Saturday
CrossFit Des Plaines is hosting a FREE Outdoor Community Workout at 9:00 AM!
ALL ARE WELCOME! No CrossFit Experience or Equipment will be needed.
If you would like to join us send us a message here and we will send you the details to join us!
7/3/20 - Friday
3 Rounds:
8 Stiff Leg Deadlift @51X1
*Keep the weight light (this should take a full minute to do 8 reps)
8 KB Upright Rows @31X0 (Hold Single KB with both hands)
8/direction Kneeling Halos
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4 min AMRAP
6 Lateral Burpees-Over DBs
10 DB Hang Power Cleans
-Rest 2 min-
4 min AMRAP
6 Lateral Burpees-Over DBs
8 DB Push Press
-Rest 2 min-
4 min AMRAP
6 Lateral Burpees-Over DBs
6 DB Ground-to-Overhead
7/2/20 - Thursday
4 Sets:
3 Strict Press + 6 Push Press
Rest 30 sec
30 sec Plank Weight Transfers
Rest 90 sec (Optional = 30 sec Hollow-Body Hold)
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8 Rounds:
20 sec Max Air Squats / 10 sec Rest
20 sec Max Push-ups / 10 sec Rest
20 sec Max Sit-ups / 10 sec Rest
20 sec Max KB Swings / 10 sec Rest
7/1/20 - Wednesday
4 Sets:
8 Bearhug/Back Rack Lateral Squat + Sumo Goodmorning Complex
*8 alt. Lateral Squats + 8 Sumo Goodmornings = 1 Set
Rest 30 sec
10 Supinated Grip Bent Rows @controlled tempo
Rest 90 sec (Optional: 8-10 Scap Pull-ups @1111)
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10 min AMRAP
8 DB Thrusters
10 Box Step-ups
12 Alt. Rev. Goblet Lunges