CROSSFIT

Monday 6/6

EMOM 7 minutes:
3 TnG Power Cleans
1 Split Jerk

+

4 Rounds each for Time:
1k Bike
50 Double Unders
REST 2:00

Tuesday 6/7

In 10 minutes:
Find a heavy 3-rep Back Squat
+
EMOM 6 minutes:
2-4 Bar Muscle-Ups

4 Sets:
AMRAP 2:00
15 Air Squats
6 C2B Pull-ups
6 Burpee Box Jump Overs (24/20)
REST 1:00

Wednesday 6/8

AMRAP 12 minutes @ 85%
250m Row
15 Abmat Sit-ups
5 DL (155/105)
REST 4:00

AMRAP 12 minutes @ 85%
10 KBS (53/35)
10 (5/5) Single Arm KB Push Press (53/35)
10 Box Jumps w/ SD (24/20)
REST 4:00

AMRAP 12 minutes @ 85%
4 x 60ft. Shuttle Runs
3 Power Cleans (155/105)

Thursday 6/9

Every 2:00 x 5 Sets:
5 TnG Thrusters

+

3 Sets each for Time:
12-9-6 Front Squats (115/75)
21-15-9 Toes to Bar
REST 2:00 after each set

Friday 6/10

In 10 minutes:
Build to a heavy Power Snatch

+

For Time:
50 Burpees
REST 1:00
AMRAP 10 minutes
12 Push-ups
12 OHS (95/65)
12 Box Jumps w/ Step Down (24/20)
REST 1:00
50 Burpees

Saturday 6/11

Teams of 2. Trade Reps. Run Together.

AMRAP 30 minutes:
100 Wall Balls (20/14)
800m Run
100 Kettlebell Swings (53/35)
600m Run
100 Walking Lunges
400m Run
100 Push-ups
200m Run

BOOTCAMP

Monday 6/6

5 Sets:
AMRAP 3 minutes:
10 Box Jumps
10 Kettlebell Swings
10 Walking Lunges
REST 1:00

+

For Time:
100 Abmat Sit-ups

Tuesday 6/7

For Time:
50/35 Calorie Row
REST 1:00
5 Rounds:
10 Push-ups
15 Air Squats
10 Burpees
REST 1:00
50/35 Calorie Row

Wednesday 6/8

3 Sets:
1:00 Ring Rows
1:00 Seated DB Shoulder Press
1:00 Calorie Bike
1:00 REST

+

AMRAP 10 minutes:
15 Glute Bridges
30 Flutter Kicks
:15 Bottom of Push-up Hold (Chest 2″ off ground)

Thursday 6/9

Every 2:00 x 5 Sets:
10 DB Suitcase Box Step-Ups
+
Every 2:00 x 5 Sets:
10 DB DB/KB RDL @ 30X1

+

AMRAP 12 minutes:
20/15 Calorie Row
12 DB Thrusters

Friday 6/10

Every 5:00 x 5 Sets:
250m Row
15 Burpees
500m Bike

+

AMRAP 8 minutes:
10 Hanging Knee Raises
12 Abmat Sit-ups
:30 Plank

Saturday 6/11

Teams of 2. Trade Reps. Run Together.

AMRAP 30 minutes:
100 DB Thrusters
800m Run
100 Kettlebell Swings
600m Run
100 Walking Lunges
400m Run
100 Push-ups
200m Run

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WODS 8/10

CROSSFIT Monday 8/10 In 10 minutes: Build to a heavy 3-rep Thruster + For Time: 1k Row 21 Thrusters (95/65)

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WODS 8/3

CROSSFIT Monday 8/3 EMOM 6 3 Hanging Power Snatches (not TnG) REST 3-5 minutes EMOM 6 minutes 10 Toes to

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WODS 7/27

CROSSFIT Monday 7/27 In 12 minutes: Build to a max Front Squat + AMRAP 8 minutes 3.6.9.12…etc Thrusters (95/65) Pull-ups

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WODS 7/20

CROSSFIT Monday 7/20 In 10 minutes: Build to a heavy 3-rep Back Squat REST 5:00 1-10 C2B Pull-ups (must come

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WODS 7/13

CROSSFIT Monday 7/13 Every 2:00 x 3 Sets: 3.3.3 Back Squats, rest :15 b/t clusters REST 5:00 EMOM 6 minutes

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

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