CROSSFIT

Monday 1/13

“CONDITIONING”

Rogue WOD #1

Open:
AMRAP 10 minutes:
1k Row
75 Thrusters (75/55)

Performance:
AMRAP 10 minutes:
1k/750m Row
75 Thrusters (65/45)

Fitness:
AMRAP 10 minutes:
750m Row
50 Thrusters (45/35)

Tuesday 1/14

“CONDITIONING”

Rogue WOD #2

Open:
For Time:
3-6-9-12
Pull-up
Squat Clean (135/95)

Immediately into:

12-9-6-3
Bar Muscle Up
Squat Clean (185/125)

Time Cap: 12 minutes

Performance:
For Time:
3-6-9-12
Pull-up
Squat Clean (95/65)

Immediately into:

12-9-6-3
C2B Pull-ups
Squat Clean (135/95)

Fitness:
3-6-9-12
Assisted Pull-ups
Front Squats (95/65)

Wednesday 1/15

“Conditioning”

Teams of 2. Trade Sets.

Open/Performance/Fitness:
Tabata:
Calorie Bike
Push-ups
Wall Balls (20/14)
SDHP (75/55)
Calorie Bike

* Complete all 8 (4/4) sets before moving to the next movement.

REST 5:00

Death by 10m
* Start at “minute 5.”

Thursday 1/16

“CONDITIONING”

Rogue WOD #3

Open:
AMRAP 20 minutes:
100 Double Unders
80 Alt. DB Snatch (50/35)
100 Double Unders
60 Toes to Bar
100 Double Unders
40 DB Squat (2 DBs)
100 Double Unders
20 Strict HSPU

Performance:
AMRAP 20 minutes:
150 Single Unders
80 Alt. DB Snatch (35/25)
150 Single Unders
60 Toes to Bar
150 Single Unders
40 DB Squats (2 DBs)
150 Single Unders
20 Strict HSPU -or- Seated DB Press (35/25)

Fitness:
AMRAP 20 minutes:
100 Single Unders
60 Alt. DB Snatch (25/15)
100 Single Unders
40 Hanging Knee Raises
100 Single Unders
30 DB Squats (2 DBs)
100 Single Unders
20 Seated DB Press (25/15)

Friday 1/17

“CONDITIONING”

Rogue WOD #4

Open:
AMRAP 6 minutes:
3 Box Jump Overs (24/20)
6 Deadlifts (255/175)
9 Bar Facing Burpees

Performance:
AMRAP 6 minutes:
3 Box Jump Overs (24/20)
6 Deadlifts (185/125)
9 Bar Facing Burpees

Fitness:
AMRAP 6 minutes:
3 Box Jump Overs (20/16)
6 Deadlifts (135/95)
9 Bar Facing Burpees

BOOTCAMP

Monday 1/13

AMRAP 20 minutes:
1-Mile Run
– with time remaining, AMRAP:
5 Kettlebell Swings (53/35)
10 Push-ups
15 Air Squats

REST 5:00

For Time:
100 Abmat Sit-ups

Tuesday 1/14

4 Sets:
AMRAP 3 minutes:
500m Row
– with remaining time:
Max Effort Burpee Box Jump Overs (24/20)
REST 2:00

REST 5:00

AMRAP 10 minutes:
200m Run
Max Hanging Knee Raises/T2B
*Once you come off the bar, run another 200m

Thursday 1/16

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:
75/50 Calorie Bike
75 Box Jumps (24/20)
75 Kettlebell Swings (53/35)
75 Dbl. DB Squat (40/25)
75 Dbl. DB Push Press (40/25)
75/50 Calorie Row

REST 5:00

Alt. Movement Tabata x 8 Sets Each:
Abmat Sit-ups
Plank

Friday 1/17

AMRAP 10 minutes:
60 Walking Lunges
20 Burpees

REST 3:00

AMRAP 8 minutes:
40 Dbl. DB Air Squats (25/15)
15 Burpee Box Jumps (24/20)

REST 3:00

AMRAP 6 minutes:
20 Dbl. DB Walking Lunges (25/15)
10 Burpee Box Jump Overs (24/20)

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