CROSSFIT

Monday 6/1

In 10 minutes:
Build to a heavy Clean & Jerk (anyway)

EMOM 12 minutes:
O: 3 Clean and Jerks @ 70% from above
E: Max Effort Calorie Row
*Score is the total number of calories rowed*

Tuesday 6/2

AMRAP 18 minutes:
6 C2B Pull-ups
6 Overhead Walking Lunge Steps (95/65)
6 Bar Facing Burpees
6 Overhead Walking Lunge Steps

Wednesday 6/3

3 Sets:
10 OHS (from rack)
2:00 Max Meter Row
REST 2:00

REST 5:00

AMRAP 7 minutes:
20 Abmat Sit-ups
15/10 Push-ups
10 (5/5) Pistols

Thursday 6/4

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
42 Double Unders
21/16 Calorie Bike

+

Tabata T2B

Friday 6/5

3 Sets:
2:00 Push Press (95/65)
REST 2:00
2:00 Front Squat (95/65)
REST 2:00
2:00 Burpee Box Jump (24/20)
REST 2:00

Saturday 6/6

Teams of 2.
AMRAP 12 minutes
300m Run (Partner 1)
7 Thrusters (95/65) (Partner 2)
7 Box Jump Overs (24/20) (Partner 2)
7 Calorie Bike (Partner 2)

REST 5:00

AMRAP 12 minutes:
300m Run (Partner 2)
7 Thrusters (95/65) (Partner 1)
7 Box Jump Overs (24/20) (Partner 1)
7 Calorie Bike (Partner 1)

BOOTCAMP

Monday 6/1

For Time:
100/75 Calorie Bike
(Cap: 10 minutes)

+

AMRAP 10 minutes:
3 Push-ups
5 Burpees Over Rower
7/7 Lunges

Tuesday 6/2

EMOM 8 minutes:
O: 12 Seated DB Shoulder Press
E: 12 Dbl. DB Sumo RDL

+

AMRAP 12 minutes
200m Run
15 Air Squats

Thursday 6/4

Every 3:00 x 5 Sets:
20/15 Calorie Row

+

AMRAP 10 minutes:
10 (5/5) Box Step-ups
10 Box Dips
10 (5/5) Lateral Lunges
10 Push-ups

Friday 6/5

4 Sets:
1:00 Kettlebell Swings
1:00 Double/Single Unders
1:00 Burpees
1:00 Calorie Row
REST 1:00

FOLLOW US ON SOCIAL

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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