CROSSFIT

Monday

STRENGTH:

In 7:00
Build to a heavy triple Squat Clean

Rest 3:00

AMRAP 4
Max Squat cleans @75%

CONDITIONING:

OPEN
For Time:
50/35 cal bike
50 t2b

PERFORMANCE
For Time:
50/35 cal bike
50 hkr

FITNESS
For Time:
35/20 cal bike
35 situps

CAP 9:00

Tuesday

GYMNASTICS:

EMOMx12
1- 3 wall walks
2- 3/3 Turkish Get-ups
3- 50 DU

CONDITIONING:

OPEN
AMRAP 7
5 man makers
7 HSPUs
9 pullups

PERFORMANCE
AMRAP 7
5 man makers
7 AST. HSPUs
9 pullups

FITNESS
AMRAP 7
3 man makers
5 seated dB press
9 ring rows

Wednesday

CONDITIONING:

OPEN/PERFORMANCE
/FITNESS

WITH A PARTNER -TRADE AS NEEDED

Death By EMOM till failure

Minute 1 = 1 KBS + 1 Goblet Squat

Minute 2 = 2 KBS + 2 Goblet Squats

Minute 3 = ETC….

(53/35)(44/25)(35/15)

Thursday

STRENGTH:

4 sets
12 Military Presses
Rest :30
20 alt dB upright rows
Rest 2:00

CONDITIONING:

OPEN
AMRAP 18
10 s2o (155/105)
20 box Dips
400m run

PERFORMANCE
AMRAP 18
10 s2o (115/75)
20 box Dips
400m run

FITNESS
AMRAP 18
10 s2o (65/45)
10 Box Dips
300 run

Friday

STRENGTH:

EMOMx10
Odd- 6 OHS
Even- 6 Snatch Grip RDL

CONDITIONING:

OPEN/PERFORMANCE/FITNESS
3 sets:
3rds
10 wall balls (20/14)(14/10)(8/6)
5 burpee box jump over (20/16)(16/12)(12/45#)
Rest 3:00

 

BOOTCAMP

Monday

21-15-9
Weighted Box step ups w/ ball
Box Dips

21-15-9
Wall ball Squats
Wall Ball chest slam

21-15-9
OH Wall ball slam
Weighted Situps

Tuesday

AMRAP 40
2k bike
60ft rev sled drag
1k row
60ft oh plate carry

Thursday

3 Sets:
3rds
10 cal row
10 wall balls
10 no push-up burpees
Rest 3:00 / set

Friday

5sets:
10 death marches
Rest :30
10 z-press
Rest 2:00

AMRAP 9
150m farmer carry
300m run

Rest 2:00

AMRAP 9
150m Front Rack Carry
300m run

FOLLOW US ON SOCIAL

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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