FITNESS CLASS WORKOUTS

6/17 – 6/21

 

 
 

Monday 6/17

A) 3 x 8  Romanian Deadlift

B) 3 x 8 Single leg  DB Step-Up ea leg

C) 40-30-20-10
Wall Ball
DB Bent-over Row
Box Jump
Candlesticks

D1: 24/20; 20/14,  D2: 20/20; 14/10,  D3: Step-ups; 10/6

 

Tuesday 6/18

A) Shoulder Press 3RM 

B) Partner Workout:

6 min AMRAP
PA: 200m Row
PB: Max HR Push-Ups

Rest 1 min

6 min AMRAP
PA: 30 sec Wall Sit
PB: Max RKB Swings

Rest 1 min

6 min AMRAP
PA: 100 Jump Rope – singles
PB: Max DB Push Press

D1: 70/53; 40/30,  D2: 53/35; 30/20,   D3: 35/26; 20/10

*Switch when PA: has completed their movement. Score is total max reps 

 

Wednesday 6/19

A) TNG Squat Clean 3RM

B)  17 min AMRAP

10 Pull-Ups
20 Front Rack Lunges
100 DU’s
20 Power Cleans
10 Jumping Air Squats

D1: 135/95,  D2: 115/75,   D3: 95/55

 

Thursday 6/20

A) Back Squat 3RM

B) Nancy – 5 RFT

400m Run
15 OHS

D1: 95/65,  D2: 75/55,   D3: 45/35

 

Cash Out: 100 KB Swings

 

 

Friday 6/21

A) 10 x 3 Bench Press @ 70% w/30 sec rest between sets

B) 3 x 10 Banded Push-Up

C) 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10
Deck Squats
Hang Snatch

Run 400m

1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3, 9-2, 10-1
Skater L+R =1
Thrusters

D1: 95/65,  D2: 75/55,   D3: 45/35