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CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Strength and Conditioning - CrossFit Armed
Class
(All)
9:00 AM Armed and Fit
5:15 PM Armed and Fit
6:15 PM Armed and Fit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Strength and Conditioning
Metcon (No Measure)
A. Strength: go HEAVY and if it's too easy increase some reps or add weight
1. EMOMx15 - alt. movements
-12-16 Renegade rows (r+l = 2)
-8-10 hang squat cleans
-25 RKBS
B. Conditioning
3 min. AMRAP, 1 min. rest for 5 rounds; pick up where you left off
18 plyo lunges (r+l=2)
9/7 cal row
5 devil's presses (30/20s)
C. Abs - superset and rest :20-:30 between sets
4x20
DB Straight leg sit-ups AHAP
DB Leg raises
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 13, 2021
Male Clients
Female Clients
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