Thurs. May 31/Fri. June 1

Recovery

Group 1:

3 Rounds
3 Box Jumps
5 Push Ups
7 Dynamic Squats
Run 200 M

Group 2:

3 x 5
Bench
Deadlift
Choice Squat

Tues. May 29

Recovery

6-4-2 (light to medium weight)

Lat Pull Downs
MB Goblet Squats
Tricep Push Downs
DB Lunges
Cleans

Mon. May 28

Wishing our Duquesne Swimming family and friends a happy and safe Memorial Day Weekend!!

The remaining CrossFits for the week will be recovery! Enjoy!

Thurs. May 24/Fri. May 25

Group 1:

3 Rounds of (1-4)

1. 25 wall ball (fast as possible – quick reactions, but good form!)
2. 3 rounds of:
- 5 pull ups
- 10 push ups
- 15 jump squats (Weight?? How tough are you?)
3. 25 wall ball (fast as possible)
4. Rest 0:30-1 Min.


Group 2:

12-10-8-6-4-2

One Arm Row
One Arm KB swing
OH Lunges
Back Squat
Thrusters


All: Abs
10 -1
Streamline Crunches
Rope Climb
Regular Sit Ups
Slow Scissors

Mon. May 21/Tues. May 22

Group 1: 2x through

50 Sit Ups

40 Split Squats

30 Push Ups

20 Side-to-Side Right Leg Hops (total – hope over a line)

10 Pull Ups

Run 800M

10 Pull Ups

20 Side-to-Side Left Leg Hops (total – hope over a line)

30 Dynamic Squats

40 Burpees (optional push up)

50 Leg Raises

Group 2:

21-15-9

Cleans

Bench

SLDL

Front Squat

Toes to Bar

Thurs. May 17/Fri. May 18

Group 1:

Run 200 M
7 KB Swings
7 Pull Ups
Run 400 M
14 KB Swings
14 Pull Ups
Run 600 M
28 KB Swings
28 Pull-ups
Run 800M


Group 2:

5-10-15-5-15-10-5

Tri Kickbacks
Wide-Grip Machine Row
Thrusters
Dynamic Squats
Upright Row

Dave's alternative Monday workout

Run 400 m
2 minutes of each

1. Vasa (substitute cords for vasa when needed)
2. Wall-Ball (16 lbs)
3. Box Jumps (24 in)
4. Push-ups

Run 800 m
1:30 of each/Same as Above (start at #2, finish at #1)

Run 1200 m
1:00 of each (start at #3, finish at #2)\

Run 1600 m
:30 of each (start at #4, finish at # 3)

Cool down 400 m walk

Mon. May 14/Tues. May 15

Group 1:

Warm Up:
3 x through
5 Tuck Jumps into 50 yard Sprint @ 2 Min.

Main Workout: (you will need a partner or a wall)
AMRAP 20 Minutes
10 Wall balls (each partner) - Minimum 15lbs
10 Box Jumps
125 Jump Ropes

Then:
50 Sit Ups
10 Knees to Elbows (Video)
25 Sit Ups
10 Toes to Bar (same as above but toes to the bar)


Group 2:
20-15-10-5

One Leg Squats on Box (each - HEEL points to ground NOT toe)
Goblet Squats
Sumo Deadlift High-pull (SDHP)
Lat Pull Downs
Back Extension on Physio Ball

Thurs. May 10/Fri. May 11

Group 1:

5 Rounds
Run 25 Yards x 4 (Shuttle Run)
6 Overhead Jump Squats w/ plate or DB (arms in streamline - explosive!)
25 Regular Sit Ups
6 Jump Squats w/ DBs (one in each hand by side - explosive!)
25 Leg raises (Slow!!)

Group 2:

18-12-8-6

DB One Arm Cleans (total)
Tricep Extensions
Right Arm Fly Pulls (finish stroke!)
DB OH Lunges (total)
Dips w/ feet up
Left Arm Fly Pulls (finish stroke!)

Ab Ripper X:
25 In/Out
25 Bicycle
25 Reverse Bicycle
25 Crunchy Frog
25 Cross Leg Sit Up
25 Roll Up/V Up
25 Heels to Heaven
25 Right Leg Toe Touch
25 Left Leg Toe Touch
25 Right Oblique Crunch
25 Left Oblique Crunch
50 Mason Twists

Mon. May 7/Tues. May 8

Group 1:

AMRAP 25 Min

9 Prison Cell Push Ups***
6 Wall Facing Squats (form)
3 Med Ball Slams
25 Yard Frog Hop
***Prison Cell Demo

Group 2:

21-15-9

Incline Bench
Russian Deadlift
Squat

Thurs. May 3/Fri. May 4

Group 1:

Run 5K (3.1 miles)

Group 2:

10-8-6-4-2
Machine Row
Fly Pulls
Goblet Squat w/ Bar + wt
Box Jumps
Deadlift
Back Extension on Physio Ball