CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 squats
• 10 leg swings – front/back & side/side
• 10 arm circles – both directions
• 10 sit ups

Team of 2…..

On a 26′ clock, for max reps/weight (E2MOM clock – 13 rounds):

1. 0:00-2:00 Partner 1 does Handstand Push Ups, Partner 2 holds front plank
2. 2:00-4:00 Partner 1 holds front plank, while partner 2 does hspu
3. 4:00-6:00 Partner 1 does Double Unders, Partner 2 holds bottom of squat  
4. 6:00-8:00 Partner 1 holds bottom of squat, while partner 2 does double unders
5. 8:00-10:00 Partner 1 does overhead walking lunge steps (45/25), Partner 2 hangs from pull up bar
6. 10:00-12:00 Partner 1 hangs from pull up bar, while partner 2 does overhead walking lunge steps
7. 12:00-14:00 Everyone rests
8. 14:00-16:00 Partner 1 does overhead walking lunge steps (45/25), Partner 2 hangs from pull up bar
9. 16:00-18:00 Partner 1 hangs from pull up bar, while partner 2 does overhead walking lunge steps
10. 18:00-20:00 Partner 1 does Double Unders, Partner 2 holds bottom of squat  
11. 20:00-22:00 Partner 1 holds bottom of squat, while partner 2 does double unders
12. 22:00-24:00 Partner 1 does Handstand Push Ups, Partner 2 holds front plank
13. 24:00-26:00 Partner 1 holds front plank, while partner 2 does hspu

OLY Saturday

1. Snatch: 3,3,2,2,1,1,1,1. Go how you feel

2. Clean and jerk: 3,2,2,2,1,1,1. Go how you feel.

3. Back squat – 6 sets x 3 @ 85%

No OLY Sunday