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

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