CROSSFIT
Monday 6/1
In 10 minutes:
Build to a heavy Clean & Jerk (anyway)
EMOM 12 minutes:
O: 3 Clean and Jerks @ 70% from above
E: Max Effort Calorie Row
*Score is the total number of calories rowed*
Tuesday 6/2
AMRAP 18 minutes:
6 C2B Pull-ups
6 Overhead Walking Lunge Steps (95/65)
6 Bar Facing Burpees
6 Overhead Walking Lunge Steps
Wednesday 6/3
3 Sets:
10 OHS (from rack)
2:00 Max Meter Row
REST 2:00
REST 5:00
AMRAP 7 minutes:
20 Abmat Sit-ups
15/10 Push-ups
10 (5/5) Pistols
Thursday 6/4
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
42 Double Unders
21/16 Calorie Bike
+
Tabata T2B
Friday 6/5
3 Sets:
2:00 Push Press (95/65)
REST 2:00
2:00 Front Squat (95/65)
REST 2:00
2:00 Burpee Box Jump (24/20)
REST 2:00
Saturday 6/6
Teams of 2.
AMRAP 12 minutes
300m Run (Partner 1)
7 Thrusters (95/65) (Partner 2)
7 Box Jump Overs (24/20) (Partner 2)
7 Calorie Bike (Partner 2)
REST 5:00
AMRAP 12 minutes:
300m Run (Partner 2)
7 Thrusters (95/65) (Partner 1)
7 Box Jump Overs (24/20) (Partner 1)
7 Calorie Bike (Partner 1)
BOOTCAMP
Monday 6/1
For Time:
100/75 Calorie Bike
(Cap: 10 minutes)
+
AMRAP 10 minutes:
3 Push-ups
5 Burpees Over Rower
7/7 Lunges
Tuesday 6/2
EMOM 8 minutes:
O: 12 Seated DB Shoulder Press
E: 12 Dbl. DB Sumo RDL
+
AMRAP 12 minutes
200m Run
15 Air Squats
Thursday 6/4
Every 3:00 x 5 Sets:
20/15 Calorie Row
+
AMRAP 10 minutes:
10 (5/5) Box Step-ups
10 Box Dips
10 (5/5) Lateral Lunges
10 Push-ups
Friday 6/5
4 Sets:
1:00 Kettlebell Swings
1:00 Double/Single Unders
1:00 Burpees
1:00 Calorie Row
REST 1:00
