CROSSFIT
Monday 10/19
“STRENGTH”
Every 2:00 x 5 Sets:
5 Hang Power Cleans
– Rest 3:00 –
Every 3:00 x 3 Sets:
10 Front Rack Step Ups
10 RDLs
:20 Air Squats
“CONDITIONING”
3 Sets:
AMRAP 3 minutes
1 Squat Clean (185/105)
1 Front Squats
15/10 Cal Bike
Rest 2:00
Tuesday 10/20
“CONDITIONING”
For Time:
150 DU
– then:
5 Rounds:
10 Push Press (115/75)
15 HR Pushups
20 Box Jump Overs
– then:
150 DU
“Midline”
Gymnastic Crunches (Tucks)
3 x Max Effort Reps
Rest 1:00 between sets
GOAL > 45 total reps
Wednesday 10/21
“PRIMER”
3 Sets:
3 Box HSPU (W/ or W/O deficit)
6 Pistols to Box
9 Strict Hang Knee Raise
“STRENGTH”
In 10 minutes:
Back Squats
10-5-10-5
“CONDITIONING”
Teams of 2 – Trade Reps
AMRAP 14
100 Air Squats
50 Cal. Bike
50 Kettlebell Swings (55/35)
Thursday 10/22
“PRIMER”
EMOM 9 minutes:
1- :30 Dead Hang
2- :30 Headstand Hold
3- :30 Banded Step Overs
“CONDITIONING”
Benchmark: 16.3
AMRAP in 7 minutes
10 Power Snatches (75/55)
3 Bar Muscle-Ups
“STRENGTH”
Every 3:00 x 4 Sets:
10/10 Seated DB Shoulder Press
15/15 Single Arm Bent Over Row
:20 Max Paralette Tricep Pushups
Friday 10/23
“CONDITIONING”
EMOM 5 minutes:
5 Hang Squat Cleans
5 T2B
– Rest 2 –
EMOM 7 minutes:
5 Thruster (95/65)
5 Box Jumps (24/20)
– Rest 3 –
EMOM 10 minutes:
5 Squat Clean Thrusters (95/65)
5 Bar Facing Burpees
Saturday 10/24
“CONDITIONING”
Teams of 2 – Trade Movements
AMRAP 35
400m run
10/7 Calorie Row + 10/10 SA DB Overhead Squats
15 Box Jumps + 10 DB Burpees
BOOTCAMP
Monday 10/19
“STRENGTH”
Every 3:00 x 4 Sets:
15 Floor Press
15 Dbl. DB Bent Over Rows
15 DB Shoulder Presses
“CONDITIONING”
AMRAP 18 minutes:
45 Dbl. DB Curl to Press
15/10 Cal Row
15 HR Push-ups
15/10 Cal Row
Tuesday 10/20
“CONDITIONING”
For Time:
1-2-3-4-5-6-7-8-9-10
DB Squats
Burpee over DB
– Rest 5 –
10-9-8-7-6-5-4-3-2-1
KB SDHP
Box Jump Overs
– Rest 5 –
3 sets:
10/7 cal bike
:20 Hollow Body Hold
Wednesday 10/21
“CONDITIONING”
Teams of 2 – Trade Reps
AMRAP 24 minutes:
150/100 Cal Row BUY-IN
–
100 Russian KBS
100 Single Unders
100 Air Squats
100 Push-ups
REST 5:00
Gymnastic Crunches (Tucks)
3 x Max Effort Reps
Rest 1:00 between sets
GOAL > 45 total reps
Thursday 10/22
“CONDITIONING”
Every 4:00 x 36 minutes:
10 R/L Goblet Curtsey Lunge
10 DB Box Step-up
10 DB Deadlift
Bike in Remaining Time
Friday 10/23
“STRENGTH”
4 Sets:
:20 DB Push Press
:40 Rest
3 Sets:
:30 Deficit Push-ups
:60 Rest
2 Sets:
:45 OH Plate March (in place)
:75 Rest
“CONDITIONING”
4 Sets:
5 Burpees
300m Run
5 Burpees
Rest 2:00