CROSSFIT
Monday 12/2
Bring a Buddy Day
Teams of 2. Trade Reps as Needed. Run together.
AMRAP 25 minutes:
200m Run
50 Wall Balls (20/14) (14/12)
50 Box Jumps (24/20) (20/16)
400m Run
50 Walking Lunges w/ Med Ball (20/14) (14/12)
50 Double Unders (100 Singles)
Tuesday 12/3
“STRENGTH”
Open/Performance:
In 12 minutes, build to a heavy 3-rep Bear Complex.
Bear Complex = 3 Sets of 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BtN Push Press
*Bear Complex can be combined for a Squat Clean Thruster + Back Rack Thruster
*Bar cannot rest on the ground during the 3 sets.
Fitness:
In 12 minutes, build to a heavy 3-rep Thruster
“CONDITIONING”
Teams of 2. Trade Rounds.
Open/Performance:
AMRAP 16 minutes:
250m/200m Row
15 Kettlebell Swings (53/35)
7 Burpees
Fitness:
AMRAP 16 minutes:
200m/150m Row
10 Kettlebell Swings
5 Burpees
Wednesday 12/4
“CONDITIONING”
Teams of 2. Trade Every 1:00.
Open/Performance:
AMRAP 20 minutes:
75/50 Calorie Bike
75 Push Press (75/55)
75 Back Squats (75/55)
75 Toes to Bar
REST 5:00
Partner 1-Mile Relay Run (4 x 400m)
Fitness:
AMRAP 20 minutes:
50/30 Calorie Bike
50 Push Press (45/35)
50 Back Squats (45/35)
50 Hanging Knee Raises
REST 5:00
Partner 1200m Relay Run (4 x 300m)
Thursday 12/5
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 6 minutes:
Max Load Lifted on Bench Press
(At the end of the 6 minutes, multiply your total reps by the weight used.)
REST 3:00
AMRAP 6 minutes:
Max Load Lifted Front Squat
(At the end of the 6 minutes, multiply your total reps by the weight used.)
REST 3:00
AMRAP 6 minutes:
Max Load Lifted Power Clean
(At the end of the 6 minutes, multiply your total reps by the weight used.)
REST 3:00
Teams of 2. Trade Rounds.
AMRAP 10 minutes
200m Run
10 Burpees to target above max reach
Friday 12/6
“CONDITIONING”
Open:
5 Sets:
Every 5:00 complete:
400m Run
7 Deadlifts (225/155)
14 Box Jumps (24/20)
21 Wall Balls (20/14)
Performance:
5 Sets:
Every 5:00 complete:
400m Run
5 Deadlifts (185/125)
10 Box Jumps (20/16)
15 Wall Balls (14/12)
Fitness:
5 Sets:
Every 5:00 complete:
200m Run
5 Deadlifts (135/95)
10 Box Jumps (20/16)
15 Wall Balls (12/8)
BOOTCAMP
Monday 12/2
Bring a Buddy Day
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
50 Box Jumps
50 DB Push Press
200m Run (Together)
50 Calorie Row
50 Walking Lunge Steps
Tuesday 12/3
Teams of 2. Trade Every 1:00
AMRAP 10 minutes:
Max Distance Row
REST 2:00
AMRAP 10 minutes:
10 Kettlebell Swings
10 Air Squats
10 Push-ups
REST 2:00
AMRAP 10 minutes:
Max Distance Bike
Thursday 12/5
AMRAP 20 minutes:
Buy-in: 1-Mile Run
– with time remaining, AMRAP:
7 DB Thrusters
10 No Push-up Burpee Box Jumps
12 Calorie Bike
REST 5:00
For Time:
100 Abmat Sit-ups
Friday 12/6
3 Sets:
25/20 Calorie Bike
15 Kettlebell Swings
60ft. KB OH Walking Lunge Steps
REST 2:00
REST 5:00
3 Sets:
500m Row
21 Burpees Over Rower
REST 2:00
