CROSSFIT

Monday 4/5

“STRENGTH”

Every 1:30 x 6 Alternate Between:
1: Back Squat
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2: 10 KB SUMO RDLS

REST 5:00

Every 1:30 x 6 Alternate Between:
1- Bench Press
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2- 10 UB Strict Pull-ups

“CONDITIONING”

For time:
1500/1000m Bike
32 HR Push-ups
16 Pistols

Tuesday 4/6

“STRENGTH”

EMOM 10 Minutes:
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk

“CONDITIONING”

6 Rounds for Time:
500/400m Row
10 Deadlifts
5 Push Jerks
Rest 1:00

(Cap: 26:00)

“Gold” – 135/85
“Silver” – 95/65
“Bronze” – 65/45

Wednesday 4/7

“GYMNASTICS”

3 Sets:
30ft Hand Stand Walk or 3 Wall Walks
3/3 Turkish Get-ups
1 Strict RMU or 3 Kipping BMU
Rest 2:00

“CONDITIONING”

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans

Gold: 155/105
Silver: 115/75
Bronze: 75/55

Thursday 4/8

“STRENGTH”

Every 90sec x 6
1: Push Press
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2: 8/8 Single Arm DB Upright rows

REST 5:00

Every 1:30 x 6
1: Deadlift
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2: 8/8 Single Arm DB OHS

“CONDITIONING”

For Max Calories
Every 2:00 x 4 Sets:
10 Front Rack Reverse Lunge
Max Cal Bike

“Gold” 95/65
“Silver” 75/55
“Bronze” 65/45

Friday 4/9

“CONDITIONING”

“MainSite”

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Saturday 4/10

7:30am + 9:30am

Hero WOD

“WALKER”

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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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