CROSSFIT

Monday

STRENGTH
5 Sets:
20 alt. Arnold Press
R:30
10 Renegade Rows
Rest 2:00

CONDITIONING

OPEN:
AFAP
30 box jump overs
4 Bar Muscle Ups
150 DU
4 Bar Muscle Ups
30 box jump overs
4 Bar Muscle Ups
150 DU
4 Bar Muscle Ups

PERFORMANCE:
AFAP
30 box jump overs (20/16)
8 Kipping C2B
75 DU / 150 SU
8 Kipping C2B
30 box jump overs (20/16)
8 Kipping C2B
75 DU / 150 SU
8 Kipping C2B

FITNESS:
AFAP
15 box jump overs (16/12)
8 ast pullups
100 SU
8 ast pullups
15 box jump overs (16/12)
8 ast pullups
100 SU
8 ast pullups

Tuesday

STRENGTH
In 10:00
1RM Tempo OHS 30×1
Then…
1 Set MAX UB OHS with tempo 30×1

CONDITIONING

OPEN:
6RFT
20 Suitcase Lunges 35/25
200m Run
300m Row

PERFORMANCE:
6RFT
20 Suitcase Lunges 25/15
200m Run
300m Row

FITNESS:
5RFT
20 Lunges
200m Run
300m Row

CAP 20

Wednesday

CONDITIONING

Team of 2 – trade as needed

OPEN/PERFORMANCE:
Minutes 0-10
30-20-10
Bench Press (185/105)(135/85)
60-40-20
MEDBALL squat clean (20/14)(14/10)
Minutes 10-20
30-20-10
Deadlift (185/105)(135/85)
60-40-20
Partner MEDBALL situps (20/14)(14/12)

FITNESS:
Minutes 0-10
25-15-5
Bench Press (75/55)
50-30-10
MEDBALL squat clean (8/6)
Minutes 10-20
25-15-5
Deadlift (75/55)
50-30-10
Partner MEDBALL situps (8/6)

Thursday

GYMNASTICS

EMOMx12
1- 5 HSPU Variations (deficit, strict, killing, box, pushups)
2- 15 candle stick rollups
3- 10 alt pistols

CONDITIONING

OPEN/PERFORMANCE:
AMRAP 4
20 wall balls (20/14)(14/10)
20 Bench Hops

R3

AMRAP 4
10 thrusters (95/65)(75/55)
15 no pushup burpees

R3

AMRAP 4
10 push press (95/65)(75/55)
10 BFB

FITNESS:
AMRAP 4
10 wall balls (8/6)
15 Bench Hops

R3

AMRAP 4
10 thrusters (45/35)
15 no pushup burpees

R3

AMRAP 4
10 push press (45/35)
5 BFB

Friday

STRENGTH

In 10:00 find…
3pos Clean (Hip, ATK, Floor)

CONDITIONING

OPEN:
5RFT
5 deadlifts 155/105
5 Hang Squat Cleans
5 Shoulder to Overhead

PERFORMANCE:
5RFT
5 deadlifts (135/85)
5 Hang Squat Cleans
5 Shoulder to Overhead

FITNESS:
5RFT
5 deadlifts (65/45)
5 Hang Squat Cleans
5 Shoulder to Overhead

BOOTCAMP

Monday

AMRAP 7
20 wall balls
20 Bench Hops

R3

AMRAP 7
15/10 cal row
15 no pushup burpees

R3

AMRAP 7
20 weighted box step ups
20 ALT. Single arm RKBS

Tuesday

EMOMx5
5 DB BENCH
Rest 2:00
EMOMx5
3 tempo ring rows 53×1

4 sets:
800/600m bike
10 DB push Press
8 dual bent over rows
6 HKR
10 DB pushups
Rest 1:30

Thursday

6 sets:
10/10 lateral lunge with resistance band
R:30
25 banded low rows
R:30
15 banded trice ext
R2:00

EMOMx10
Odd- 10 squats + 5 pushups
Even- 10/7cal bike

Friday

Teams of 2 – trade as needed
3000m row
300 DU/SU
3000m row
300 DU/SU
R5
100 weighted partner Situps

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