Workouts Of The Week: 3-19-2018

Monday

Endurance

A.
In teams of two, alternating each movement, complete as many rounds and reps in 32 minutes of:
300 Meter Run
40 Air Squats
10 Burpee Box Jump Overs (24″/20″)

QuickFit

A.
In teams of two, alternating each movement, complete as many rounds and reps in 17 minutes of:
300 Meter Run
30 Air Squats
10 Burpee Box Step-Overs (20″/16″)

Tuesday

Strength

A.
Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes of:
21 Calorie Row
15 Burpees (Over the Erg if space allows)
9 Strict Pull-Ups or 18 Ring Rows

Wednesday

Endurance

A.
Five rounds for time of:
600 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

QuickFit

A.
For time:
30 Wall Ball Shots
30 Reverse Lunges with KB/DB
20 Wall Ball Shots
20 Reverse Lunges with KB/DB
10 Wall Ball Shots
10 Reverse Lunges with KB/DB

Thursday

Strength

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps OR 4-8 Ring Muscle-Ups
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 30-60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five sets of:
Push Press x 8-10 reps
Rest 60 seconds
Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

QuickFit

A.
Complete as many rounds and reps in 18 minutes of:
300 Meter Run
10 Strict Pull-Ups or 20 Ring Rows

Friday

Endurance

A.
2 Rounds For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jumps (20″/20″)
30 Wall Ball Shots
15 Burpee Box Jumps
20 Wall Ball Shots
10 Burpee Box Jumps
10 Wall Ball Shots
5 Burpee Box Jumps

QuickFit

A.
Complete 4 sets of:
1 Minute of Rowing for calories
Rest 30 seconds
1 Minute of Kettlebell Swings
Rest 30 seconds
1 Minute of Push-ups
Rest 30 seconds

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Snatch
1 Minute of Hanging Knee Raise
1 Minute of Rest

Strength

A.
Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 – Back Squat x 10 reps
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps
Station 3 – Single-Leg Hip Bridge x 15 reps each leg
Station 4 – Hang Power Clean x 4 reps

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11:15 AM – CUDAFIT 45
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