CROSSFIT

Monday 2/1

“OPEN PREP”

For Time:
50 Burpee Box Jump Overs
(Time Cap: 10:00)

– R5 –

5 Sets:
1:00 on/:30 off
Thrusters (95/65) (75/55) (65/45)

“CONDITIONING”

AMRAP 15
4 Strict Pull-ups
8 Strict HSPU
12 Med Ball Cleans (20/14)

Tuesday 2/2

“CONDITIONING”

Benchmark: Dallas 5

Five 5-minute AMRAPs in 29 minutes

AMRAP from 0:00-5:00:
Burpees

AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb.)
7 Box Jumps (24/20 in.)

AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb. Dumbbell)

AMRAP from 18:00-23:00:
7 Snatches (75/55 lb.)
7 Push-Ups

AMRAP from 24:00-29:00:
Row (calories)

Rest 1 minute between each AMRAP station

Wednesday 2/3

“CONDITIONING”

Teams of 2 – Trade as Needed.

For Time:
200 Hang Power Cleans
200 Push Press
200 Front Squats
200 Sumo Deadlift High Pull
200 Hang Power Cleans

“Gold” – 75 / 55
“Silver” – 65 / 45
“Bronze” – 45 / 35

Thursday 2/4

“STRENGTH”

In 10:00:
3RM Overhead Squat

“CONDITIONING”

7 Rounds For Time:
150/100m row
Front Squat BW

# of Front Squats EQUALS # or Rower Pulls

Friday 2/5

“CONDITIONING”

For Time:
60 DU
60 Deadlifts
60 DB Box Step Overs
60 DU
60 Burpees
60 DU
60/40 Cal Bike
60 DU

“Gold” – DL 155/105#, Box Step Overs 50/35#
“Silver” – 135/85, 35/25
“Bronze” – 75/55, 25/15

BOOTCAMP

Monday 2/1

“CONDITIONING”

2 Rounds:
100m Row
REST 1:00
200m Row
REST :45
300m Row
REST :30
400m Row
REST :15
500m Row
REST 3:00

“CONDITIONING”

AMRAP 6 minutes:
50 Single DB Box Step-Ups (40/30)
50 Single DB OH Lunge Steps (40/30)

Tuesday 2/2

“CONDITIONING”

3 Sets:
15 DB Push Press
2:00 Max Meter Bike
REST 2:00

REST 5:00

3 Sets:
15 DB Squats
1:00 Max Burpees
REST 2:00

REST 5:00

For Time:
1200m Run

Wednesday 2/3

“CONDITIONING”

EMOM 12 minutes:
O: 12 Ring Rows
E: 12 Sumo RDL

“CONDITIONING”

Tabata Mash x 8 Rounds:
Push-ups
Sit-ups
Air Squats
Calorie Row

Thursday 2/4

“CONDITIONING”

EMOM 10 minutes:
7 Burpees

REST 3:00

5 Sets of :30 on/:30 off:
Max DB Snatch (35/20)

REST 6:00

AMRAP 13 minutes:
21 Kettlebell Swings
15 Box Jump Overs
9 DB Deadlifts (40/30)

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WODS 7/6

Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)

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WODS 6/28

Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21

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WODS 6/21

Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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