Cary CrossFit

5 x 6 Heavy DB Thrusters
5 x 10 Deload Pushups

8 rounds of 20 seconds on / 20 seconds off alternating between the following two exercises:
Prone Hand Stand Plank
Static Bar Hang

Complete the following as fast as possible:
300m run
15 Burpees
600m run
15 Burpees
300m run
15 Burpees

Sit-Position Pullups: 5 x 7
KB Swing: 5 x 15

Complete 7 rounds of the following as fast as possible: (time cap = 15 minutes)
12 V-Ups
10 squats w/ 88 lbs (m) or 66 lbs (w)
8 Diamond pushups

Core Circuit

Single Arm DB Snatch: 4 x 3 ea

Pause Back Squat: 4 x 4 w/ 5” pause at bottom
Pullups: 4 x 4 w/ 5” pause at top (add weight to challenge)

As many rounds as possible in 15 minutes:
10 MB Throw-n-Catch Thrusters
40m Walking Lunges
10 Jump Squats
40m Run

Jump Squats: 4 x 6 w/ 30% bodyweight

Reverse Lunges: 4 x 6 ea
Chinese Row: 4 x 8

Complete the following 2 exercises as fast as possible for 20, 16, 12, 8, 4 reps:
KB Swing
Clap Pushup

Starting tomorrow, we will be incorporating “Team workouts” in to our usual Performance Fitness programming every Tuesday. This will add a new competitive spin on to our Tuesday workouts, build community, and increase each person’s accountability to push themselves.  Enjoy!

Single Arm DB Snatch: 5 x 3 ea arm

KB Swing: 5 x 20
V-Ups: 5 x 15

Tuesday Team Workout-
In pairs: On a continually running clock for 12 minutes, one person runs 300m while the other person does KB High Pulls for cumulative rep count. Once 300m is completed the partners trade positions.

Ascending Squat Series:
Back Squat with bodyweight load…1 rep in 1st minute; 2 in 2nd minute; and so on until you can no longer complete in the allotted time

Back and forth five times between the following with rep counts at coaches choice
Pullups
Pushups

4 x 30 second row; 1’ rest

Front Squat: 5 x 4
Weighted Pullups: 5 x 6 using technique to challenge

Physioball Hip Bridge: 2 x 10
Wood Choppers: 2 x 10 ea

As many rounds as possible in 15 minutes
10 Pushups
Hill Run and Back
10 KB Swings
300m Run

Most of our classes at Athletic Lab are small group classes. This format provides a host of benefits from peer pressure adherence to support in the middle of the workout. What many do not know is that we also offer private training sessions with each on of our trainers. While we find that our small-group training sessions are ideal for the majority of our clients, there are situations when private training sessions may be more beneficial. Here are a couple scenarios that are best suited for individual private sessions:

• You’re rehabilitating from a recent injury or surgery
• You’re significantly overweight
• You have no exercise experience or have been very sedentary
• You have serious health issues, physical issues or injuries
• You want to learn specific skills or you have very specific goals and a rigid time frame to achieve them in
• You’re a specialized athlete participating in a niche activity and are looking for highly specialized training
• You need or prefer privacy, personal attention and accountability

Our individual session rates range from $75-200 per session depending on the length of commitment and the trainer you choose. For more information on our private training session opportunities, please contact .(JavaScript must be enabled to view this email address).

Split Squats: 4 x 6 ea
DB Military Press: 4 x 6

3 x 30m Forward Resisted Walks
3 x 30m Backward Resisted Walks
3 x 30m Frog Jumps

Tabata Lunge Jumps….lowest round is score