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