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For the majority, it’s the most dreaded day of the week – or days depending on what kind of gym animal you are. Maybe it’s
Monday 6/6 “Strength” Every :90 x 6 sets 1 HHC + 1 HC + 1 Clean 5×1 @ 60-70% “Conditioning” 15 AMRAP 10 Deadlift (115/85)
Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a full Tabata of each movements
Monday 4/26 “STRENGTH” Every 90s x 6 1- Back Squat 65% x 5 75% x 5 85% x 5+ (go for rep PR) 2- 5
CROSSFIT Monday 9/7 Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run Scaled: 800m Run 50 Pull-ups 100 Push-ups 150
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CROSSFIT Monday 1/6 “CONDITIONING” Open/Performance: AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) (14/12) REST 2:00 AMRAP 4 minutes:
Monday 10/2 “STRENGTH” Bench Press Every 2:00 x 6 Sets: 5 @ 65% 5 @ 72.5% 3 x 5 @
Monday 9/25 “STRENGTH” Back Squat Every 2:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70%
Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:
Monday 9/11 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Set 1: 5 @ 50% Set 2: 3 @ 60%
Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)
Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1
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