Crossfit Streets

Archive for July, 2015

Thursday July 9/15

 WU Glute Band Routine A) Split Squat 5X5 @3010 Rest 2 min B) Single Leg RDL 3 X 10 C) 8 min AMRAP Run 200m 10 Deadlifts D) Hip Thrust 3 X 10  Ladies Mary Read 1 Mile obstacle Course – w/20lbs sand sack In partners Post 1 – 30 Sumo Deadlift Hi pulls Post […]

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Wednesday July 8/15

A) 12 min Snatch Balance 2 – 2 – 2 – 2 – 2 B) Squat Snatch 3 X 3 rest 2 min C) 10 min EMOM build each min Clean and Jerk

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Tuesday July 7/14

Just kidding WU Shoulder Band WU A) Pull-ups 5X5 @3010 rest 2 min B1) Inverted Row 3 x 10 B2) T Raises 3 X 10 C) 21 – 15 – 9 S2OH Pull-ups (if you have MU, 9 – 7 – 5 instead of Pull-ups) D) L-sits 3 x 20 – 40 Sec Ladies Princess […]

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Monday July 6/15

WU Glute Band Program Bear Crawl plus 5 Double KB Squat X 2 A1) Back Squat 5X5 @ 3110 rest 120 B1) RDL 3 X 10 B2) Ham Drops 3 X 5-8 C) “Halliday Huge” 12 min AMRAP In teams of 3 Leapfrog Row 250m 15 Front Squat

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Saturday July 4/15

Bulger Ten rounds of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups Ladies Jack – September 29th 2009 Age:26 Assigned to 3rd battalion 1st special forces group 20 Amrap 10 Push press 10 KBS 10 Box jumps

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Friday July 3/15

WU Glute Band Routine A) Split Squat 5X5 @3010 Rest 2 min B) Single Leg RDL 3 X 10 C) 30 – 20 – 10 KB Swings Sit Ups D) Hip Thrust 3 X 10

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Thursday July 2/15

WU) Shoulder Band Routine Wall Walk with Hold X :30 2 Turkish Get ups per side X 2 A) Press 5X5 @3010 B1) Bench Rows 3 X 12 B2) Ext Rot. 3 X 12 C) 4 rounds for time: 50 DU 10 S2OH D) Side Plank 3 X 20 – 60 sec Ladies Jeanne de […]

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