CROSSFIT
Monday
“STRENGTH”
In 10:00 Find a heavy of…
3 push press + 4 push jerks
“CONDITIONING”
AMRAP 16
OPEN
6 push press (135/85)
12 barbell pushups
500m row
PERFORMANCE
6 Push Press (95/65)
10 HR Pushups
500m row
FITNESS
6 Push Press (65/45)
8 Assisted Pushups
300m row
Tuesday
“STRENGTH”
4 sets:
10 dB front squat
R:30
12 dB death march
R:30
14 alt gorilla rows
R2:00
“CONDITIONING”
Teams of 2 – trade every 10
OPEN
80-60-40-20
Box Jump (24/20)
Burpee
PERFORMANCE
Box Jump (20/16)
Burpee
FITNESS
Box Step Up (16/12)
Burpee
Wednesday
“STRENGTH”
EMOMx10
1- 10/10 SA DB bench
2- :20 Bent Over Plate Row HOLD + 6 Plate Raises
“CONDITIONING”
15x :40 on / :20 off – pickup where you left off
OPEN
12 SA DB thrusters – (50/35)
30 DU
PERFORMANCE
12 SA DB thrusters (35/20)
20 DU / 60 SU
FITNESS
12 SA DB thrusters (20/10)
40 SU
Thursday
“CONDITIONING”
Teams of 2 – Trade as needed
* Run Together
OPEN/PERFORMANCE
AMRAP35
300m Farmer Carry (55/35) x2
50 RKBS (70/53) (55/35)
400m Run
50 KBSDHP (70/53) (55/35)
FITNESS
AMRAP35
150m Farmer Carry (35/25) x2
50 RKBS (35/25)
200m Run
50 KBSDHP (35/25)
Friday
“STRENGTH”
10-5-10 (10s same weight
Back Squat
“CONDITIONING”
OPEN
5RDs FGB
1:00 OHS (135/85)
1:00 T2B
1:00 Bike
1:00 Rest
PERFORMANCE
5RDs FGB
1:00 OHS (75/55)
1:00 HKR
1:00 Bike
1:00 Rest
FITNESS
5RDs FGB
1:00 Front Squat (45/35)
1:00 AB-Mat Situps
1:00 Bike
1:00 Rest
BOOTCAMP
Monday
AMRAP 30 – Teams of 3
Partner 1 – for duration of 2rds max SQUATS
PARTNER 2- rests
Partner 3 – 2RDS
120ft rev sled drag
20 RKBS
Tuesday
EMOMx12
1- 10 half kneeling landmine press – left
2- 10 half kneeling landmine press – right
3- 20 Russian twists
E3MOMx6
15/10 cal bike
15/10 cal row
Thursday
5 Sets:
30sec Dual KB Rack Wall Sit
Rest 15sec
10 Dual KB Squats
10 suitcase deadlifts
Rest 2:00
Tabata :20/:10×16
MTN climber
Lateral Box Step overs
Friday
AMRAP30 teams of 2 – trade as needed
400m run – together
50 pushups
1500m row
50 partner situps
100 plate jumps