Workouts for Week of May 30 - June 4

May 28, 2016

WE WILL HAVE NO CLASS THIS SATURDAY BECAUSE SEVERAL MEMBERS AND COACHES ARE COMPETING IN FENRIR'S MAYHEM 4 IN OCALA!

 

Monday

NO CLASS IN HONOR OF MEMORIAL DAY

 

CROSSFIT FENRIR INVITED US TO WORKOUT WITH THEM AT 9:30AM!

 

Tuesday

Back Squat (all reps with a 5 count pause in the bottom):

5x50%

5x60%

5x70%

Renegade Rows

 

8 Rounds for Rope Climb Level & Fastest Sprint Time:

2 Rope Climb/Drill*

200 Meter Sprint

Wednesday

Single Arm DB Press 8 Rounds*:

8 Single Arm DB Press

8 Stir The Pots

*Alternate arms & directions each round; same weight for both arms.

 

4 rounds for reps of:

1:00 Double Unders

1:00 Russian Kettlebell Swings

*if you have great double unders, go as heavy as you can on kbs...

...if you're still working dubs, use a lighter weight on kbs to gain your intensity there

Thursday 

Deadlift 5x1@80%

 

Handstand Walk Skill Work

 

Friday 

10-8-6-4-2 (Squat - opt.) Snatches

Start w/ 75% Max & increase by 10 - 20# each set - trying to end around/at/higher than max if possible.

 

15:00 AMRAP w/ a Partner:

10 Ring Rows (kipping allowed)

20 Jumping Air Squats

 

Saturday - Gym Closed

Several Members & Coaches are competing in Ocala...wish them luck!

 


 

 


 

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