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 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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