CrossFit

Run and Chest

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2 mile run

 

3x6 incline bench press

3x6 bench press

3x6 decline bench press

3x8 incline dumbbell flys

3x8 dumbbell flys

3x8 decline dumbbell flys

3x8 incline dumbbell bench press

3x8 dumbbell bench press

3x8 decline dumbbell bench press

APFT &Lift

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2min of push ups

2min of sit ups

2 mile run

 

3x10 @75% of: 

bench press  

cleans

Easy Swim and Chest

500m swim

 

1. Barbell bench: 10,8,8,6

2. Incline bench: 10,8,8,6

3. Flat bench dumbbell: 10,8,8

4. Flat bench dumbbell pull over 10,10,8,8

5. Incline dumbbell 45 degree 15 rep

Incline 30 degree 15 reps

Flat dumbbell 15 reps

Swim and Chest

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1000m swim

 

3x12 incline dumbbell bench press

3x12 incline dumbbell fly

3x12 dumbbell bench press  

3x12 dumbbell fly

12 sven press

wide arm push ups to failure  

Chest and easy run

2 mile fartlek run

 

bench press: 10, 8, 8, 6

incline bench press: 10, 8, 8, 6

dumbbe bench press: 10, 10, 8, 8

dumbbell pull over: 10, 8, 8

45 degree incline dumbbell bench press 15 reps

30 degree incline dumbbell bench press 15 reps

dumbbell bench press 15 reps