Thursday

CrossFit North Peoria – CrossFit

Monday

At Home Workout

HOME: 1-Mile Run (Time)

Max Effort 1-Mile Run

Workout of the Day

GYM: 2k Row (Time)

Max Effort 2k Row

Strength

Front Squat

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM

Tuesday

At Home Workout

Home: Metcon (Time)

HOME: Metcon (Time)

16 Dumbbell Push Press (8 each side)

150′ Walking Lunge (Unloaded)

12 Dumbbell Push Press (6 each side)

100′ Walking Lunge (Unloaded)

8 Dumbbell Push Press (4 each side)

50′ Walking Lunge (Unloaded)

Directly Into…

16 Dumbbell Push Jerks

15 Over-and-Back Dumbbell Hops

12 Dumbbell Push Jerks

12 Over-and-Back Dumbbell Hops

8 Dumbbell Push Jerks

8 Over-and-Back Dumbbell Hops

Strength

Push Press

Workout of the Day

GYM: Metcon (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

Wednesday

At Home Workout

HOME: Metcon (AMRAP – Reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135)

*** Cindy = 5 Bent Over Rows, 10 Push Ups, 15 Air Squats

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135)

*** Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Thursday

At Home Workout

HOME: Metcon (Time)

5 Rounds:

20 Single Dumbbell Russian Swings

35 Sit-ups

50 Mountain Climbers (both legs up = 1 rep)

Workout of the Day

GYM: Metcon (No Measure)

Alternating EMOM x 12 Minutes

Even Minute – 15/12 Calorie Assault Bike

Odd Minute – 30-50 Double Unders

Extra Work

Metcon (No Measure)

Tabata x 4 intervals of :20 on :10 off

Hollow Rocks

Plank