MONDAY:

WhipCon:

Perform as many reps of the following exercises for one minute and then move directly to the next station (just like fight gone bad):

5 ROUNDS

Wallballs (20/14)
Kettlebell Sumo Deadlift High Pull (53/35)
Pushups
Broad Jumps (4ft)
Dumbbell Push Press (assign dumbbells, keep it light for people)
Rest 2 min

CrossFit:

10 Rounds
Run 200m
10 Burpee Jump and Touch object (pullup structure or top of rollup door) 6in-16in above reach.
1 rope climb (1st come 1st serve, scaling option is 10 ring body rows)

TUES:

WhipCon:

Run 1 MILE (either 3 laps all the way around, or 4 laps through back door)

-rest untill the next minute so its easy to time your tabata

Then do TABATA THIS (8 tabata rounds of each):
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

Run 1 mile

CrossFit:

Perform:
100 back squats with 60% of body weight
200/100 pushups (men/women)
-can break up sets however you want

WED:

WhipCon:

Intervals up to 5,500

With 2 minute rest in between rounds

ROW 1000m
Row 900m
800m
700m
600m
500m
400m
300m
200m
100m

CrossFit:

AMRAP 25

6 Kettlebell Turkish Getups (70/44)
12 Kettlebell Swings
24 second rest

THUR:

WhipCon:

4-5 Rounds

1 Min Tire Flip
Rest a min
1 Min Sledge Hammer into Tire
Rest a min
1 min Jumps (in and out of tire for advanced, onto tire for int, and broad jump 3-4ft for beginner)
Rest a min
1 Min Push up (chest to corner of tire), and jump into jumping jack(touch hands above head and behind back
Rest a min

CrossFit:

Back Squat Max:

Do many sets.
Start with a few light sets of 5
Move eventually to sets of 2
Then near your max load go to 1 at a time
Once maxed out, work back down in weight the rep/weight scheme as came up in weight.
Lift with Speed, and from a High Bar position

FRI:

WhipCon

8 stations, move from 1 station to another at each interval. 30 sec at each station, followed by 30 sec rest. All out efforts. So you start on #1 for 30sec, then rest 30sec, then to #2 for 30 sec then rest 30 sec, then to #3 for 30 sec etc….

5 rounds:

1- body Blasters (roll on your back, to your feet, and then in a pushup)
2- walking Lunge holding a dumbbell in right arm
3- Walking lunge holding a dumbbell in left arm
4-standing dumbbell rows, left arm
5- standing dumbbell rows, right arm
6- 50ft shuttle, touch ground at every turn
7- Single jump ropes
8-Air squat, keep arms straight and clap directly in front of your shoulders at bottom of squat, and behind your shoulders at top of squat.

CrossFit:

5 Rounds:

Row 500m
7 thrusters 165/115

-Object is to go heavy on thrusters, keep that in mind when scaling, you should be able to do them, but not easy.

CrossFit Mean Streets
Downtown LA

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