Workout of the Day: 8/20/18 - 8/26/18

*WE ARE IN THE PROCESS OF SWITCHING FROM MINDBODY TO PIKE13 FOR OUR CLIENT/CLASS MANAGEMENT SYSTEM. PLEASE BEAR WITH US DURING THIS TRANSITION. IF YOU DID NOT RECEIVE AN EMAIL FOR YOUR PIKE13 ACCOUNT AND/OR CANNOT SIGN-UP FOR CLASSES, PLEASE EMAIL US: INFO@CROSSFITPHINNEYRIDGE.COM AND WE WILL GET YOU SQUARED AWAY.

 

MON 8/20

A. EMOM x 7 min:

3 Hang Power Cleans

 

B. 18 min AMRAP:

5 Hang Power Clean (~60-70% of today's best, NTE 125/85#)

10 Knees to Elbows

200m Run (75th st)

*Options available for staying inside if heavy smoke day.

 

TUE 8/21

A. 3 Sets:

DB/KB Russian Box Step-up x 8-10/leg

(rest 30-60 sec b/w legs)

 

B. 6 min. AMRAP:

20 KB Swing (NTE 53/35#)

30 sec Side Plank (each side, on elbow)

 

(Rest 4 min)

 

6 min. AMRAP:

Row for Distance

*two scores: Total rounds + reps, total meters

 

WED 8/22

A. Take 16 min to cycle [max 4 rds]:

Chin-up x 2-4

Kneeling Torso Row x 4-6/arm

Front Plank x 30 sec

*Rest as needed b/w activities

 

B. 4 rounds for time:

10 Pull-ups

40 Double Unders

 

THU 8/23

A. Thruster x 5-5-3-3

(Rest 2 min)

 

B. 4 Rounds:

60 sec - Row (cals)

30 sec - Thruster (~60-70% of today's best, NTE 95/65#)

30 sec - Burpee

(2 min Rest b/w rounds)

 

FRI 8/24

A. 4 Sets:

Romanian Deadlift @3011 x 5-6

(Rest 2 min b/w sets)

 

B. For time:

400m Run (79th st)

20 Alt. DB Snatch (10/arm alt. - NTE 50/35#)

20 Box Jump (24/20", step down)

400m Run

16 Alt. DB Snatch

16 Box Jump

400m Run

12 Alt. DB Snatch

12 Box Jump

*Options available for staying inside if heavy smoke day.

 

SAT 8/25

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 8/26

SUNDAY STRETCH @ 10am or rest.