CROSSFIT
Monday 12/28
“STRENGTH”
In 18 minutes:
7-7-5-5-3-3
Back Squat
“CONDITIONING”
4 Rounds for Time
10 Toes-to-Bars
20/15 Calorie Row
10 Thrusters (95/65 lb)
Time Cap: 12 minutes
Tuesday 12/29
“STRENGTH”
In 10:00
3 x 2 Deadlifts
“CONDITIONING”
5RFT:
30/20 Cal Bike
10 deadlifts (225/155)
-R1-
Wednesday 12/30
“STRENGTH”
Every 3:00 x 4 Sets:
6 Bench Press
“CONDITIONING”
10-20-30-40-50 reps
DB Alt Arm Snatch
*After each round
10 DB Over Burpees
30 Air Squats
Thursday 12/31
“CONDITIONING”
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats (95/65 lb)
HR Push-Ups
Box Jumps (24/20 in)
Burpees
Friday 1/1
“CONDITIONING”
5RFT:
40 DU
30 Box Jumps (24/20)
20 KBS (53/35)
Saturday 1/2
Community WOD:
Teams of 2 – Trade as Needed
For Time: – Cap 40min
120ft Overhead Plate Lunge
110 DU
100 Situps
90 Cal Row
8rds Cindy
70 DU
60 Burpees
50 Cal Bike
4rds Cindy
30 KBS
200m Run
1 Forward Roll
BOOTCAMP
Monday 12/28
“CONDITIONING”
AMRAP 7 minutes:
15 Curls
15 Front Raises
15 Overhead Tricep Extensions
REST 1:00
AMRAP 7 minutes:
15 Tricep Kickbacks, each
15 DB Bent Over Row, each
15 Shoulder Press, each
REST 1:00
AMRAP 7 minutes:
15 Chest Fly
15 Bench Dips
15 Lateral Raises
Tuesday 12/29
“STRENGTH”
EMOM 12 minutes:
Even – 6 Bulgarian Split Squats
Odd – 20 Banded GM
“CONDITIONING”
7 Rounds for Time:
300/250m Row
REST 1:00
150/100m Row
REST 2:00
Wednesday 12/30
“CONDITIONING”
Teams of 2 – Trade Reps
12 Rounds for Time
20 Air Squats
20 Push-Ups
Thursday 12/31
“CONDITIONING”
2 Rounds for Time:
600m Row
20 Kettlebell Swings
20 KB SDHP
20 Overhead Plate Walking Lunges
600m Row
10 Overhead Plate Walking Lunges
10 KB SDHP
10 Kettlebell Swings
Friday 1/1
“CONDITIONING”
5 Rounds for Time:
100 Single Unders
30 Box Jumps
20 KBS
