CROSSFIT
Monday 11/9
Every 2:00 x 5 Sets:
3 Push Jerks
3 Tall Box Jumps
– Rest 3 –
Every 3:00 x 3 Sets:
10 Floor Press
10 Renegade Rows
:20 Chin over bar hold
“CONDITIONING”
TFX 21.5
For Time
3 Rounds:
15 Toes to Bar
10 Deadlifts
15 Bar Facing Burpee
Time Cap: 8 Minutes
Pro -285/185
Int – 255/155
Comm – 205/145
Tuesday 11/10
15 minutes to complete
2 x 3 @ 80% + 2 x 2 @ 85% Hang Squat Cleans
and
3X3 Clean Pull @110%
“CONDITIONING”
“TNT”
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)
Wednesday 11/11
“PRIMER”
AMRAP 9
15 Alt Paraleltte Leg Lifts
3-5 Tempo Pull-Ups (3s lower)
15/10 Cal Bike
“CONDITIONING”
Teams of 2 – Trade Moves
8 Rounds For Time:
50 Double-Unders
24 Front Rack Lunges 75/55
26/21 Cal Bike
Thursday 11/12
“PRIMER”
3 x Max Effort Reps
Push-ups
REST 1:00
V-Ups
REST 1:00
“CONDITIONING”
For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
Kettlebell Thrusters (55/35)
Burpees
Kettlebell Sumo Deadlift High-Pulls
Burpees
Kettlebell Swings
Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.
(Time Cap: 30 minutes)
Friday 11/13
“STRENGTH”
Every 3:00 x 4 Sets:
2 Front Squats
3 Back Squats
115% Last Week
– Rest 3 –
Every 3:00 x 3 Sets:
6/6 Lateral Goblet Squats
6/6 Single-Leg RDL
20 Reverse Lunge Steps
“CONDITIONING”
OPEN 15.4
AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc., following the same pattern until the time is up
Saturday 11/14
“CONDITIONING”
Teams of 2 – Trade rounds
Every 2:00 x 10 Sets:
200m Run
Max Front Squats (95/65)
BOOTCAMP
Monday 11/9
“STRENGTH”
Every 3:00 x 5 Sets:
6/6 Lateral Goblet Squats
6/6 Split Stance RDL
20 Goblet Reverse Lunge Steps
“CONDITIONING”
For Time:
1750/1500m Row
50 DB Thrusters
50 HR Push-ups
50 Squats
(Time Cap: 20 minutes)
Tuesday 11/10
“CONDITIONING”
AMRAP 20 Minutes:
Every 2 minutes, perform AMRAP of:
10/10 Single-Arm thrusters
Max Weighted Step-Ups
Wednesday 11/11
“STRENGTH”
Every 2:00 x 7 Sets:
10 DB Floor Press
10 Bent Over DB Rows
“CONDITIONING”
7 Rounds for Time:
Row 250 meters
20 Sit-ups
Thursday 11/12
“CONDITIONING”
For Time
3 Rounds of:
20 Mountain Climbers
10 Jumping Squats
10 Burpees
50 Jumping Jacks
–
Directly into, 2 Rounds of:
20 Mountain Climbers
15 Jumping Squats
15 Burpees
50 Jumping Jacks
–
Finally, 1 Round of:
20 Mountain Climbers
20 Jumping Squats
20 Burpees
50 Jumping Jacks
Friday 11/13
EMOM 10 Minutes:
Odd: 15/10 Cal Row
Even: 15/10 Cal bike
Rest 5:00
EMOM 10 Minutes:
Odd: 20 PLate Lunge Steps
Even: 20 Plate OH Presses
