CROSSFIT

Monday 6/22

AMRAP in 25 minutes
25 Sumo Deadlift High Pulls (75/55 lb)
25 Push-Ups
25 Thrusters (75/55 lb)
25 Sit-Ups

Tuesday 6/23

In 10:00
Find a Heavy Double:
Power Snatch

+

3 Rounds for Time:
24 Hang Power Snatches (95/65)
12 Bar Facing Burpees

Wednesday 6/24

Teams of 2, Trade as Needed.

For Time:
3k Row
9k Bike
200 deadlifts (135/85)

Thursday 6/25

10 Rounds for Time:
30 Double-Unders
10 Hang Power Cleans (115/75)
10 Chest to Bar Pull-ups

+

3 Rounds:
:20 Tuck Hang
50 Flutter Kicks

Friday 6/26

EMOM 7 Minutes:
7 Front Squats @ light to moderate weight

+

Loredo
6RFT:
24 squats
24 pushups
24 walking lunges
run 400m

(Time Cap: 28:00)

Saturday 6/27

Teams of 2. Trade every 1:00.

AMRAP 22 minutes:
30/20 Calorie Row
30 Push Press (95/65)
30 Box Jumps (24/20)
30 Burpee Pull-ups

BOOTCAMP

Monday 6/22

6 Rounds for Time:
24 Air Squats
24 Hand Release Push-ups
24 Walking Lunges
400m Row

+

3 Rounds:
:20 Tuck Hang
50 Flutter Kicks

Tuesday 6/23

5 Sets of 4:00 on/ 2:00 off:
30/20 cal bike
30 Russian Kettlebell Swing
30 KB SDHP

– Continue where you left off each interval

Wednesday 6/24

Every 1:00 x 10 minutes:
10 Wtd. Box Step-Ups

+

DB Kalsu
For Time:
100 SA DB Thruster

Every 1 min (starting at 0:00) complete: 5 Burpees

Thursday 6/25

Teams of 2. Trade Reps.

AMRAP 20 minutes:
100 Calorie Bike
100/50 Push-ups
100 KB Suitcase DL
100 Sit-ups

Friday 6/26

3RFT:
1k Row
100 Single Unders

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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