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
1 Strict Pull-up
1 Kipping Pull-up
1 Chest to Bar Pull-up
1 Bar Muscle-Up

+

AMRAP 7 minutes
12 Wall Balls (20/14)
3 C2B Pull-ups
12 Wall Balls (20/14)
6 C2B Pull-ups
12 Wall Balls
9 Pull-ups
Continue to increase 3 reps on C2B

Tuesday 7/14

Every 2:00 x 3 Sets:
3.3.3 Power Cleans, rest :15 b/t clusters

REST 5:00

In 6 minutes:
Build to a heavy Push/Split Jerk

+

4 Rounds for Time:
500m Row
25 Push-ups

Wednesday 7/15

Teams of 2. Partners trade every minute.

AMRAP 10 minutes
12 Box Jumps (24/20)
10 KB Front Rack Reverse Lunges (35/25)
8 Burpees
REST 3:00

AMRAP 10 minutes
12/10 Calorie Row
10 KB Thrusters (35/25)
8 Burpees

Thursday 7/16

In 10 minutes:
Build to a heavy 1-rep Clean and Jerk

+

AMRAP 9 minutes
3 G2O (135/95)
3 T2B
6/6, 9/9, and so on

Friday 7/17

4 Sets:
A. 15 Wall Balls (20/14)
B. 15 KBS (53/35)
C 15 Box Jumps w/ SD (24/20)
D. 60 Double Unders
E. 15 Burpees
F. 15 Hang Power Snatch (75/55)
REST 3:00

Set 2: F, E, D, C, B, A
Set 3: A, B, C, D, E, F
Set 4: F, E, D, C, B, A

Saturday 7/18

Teams of 2. Trade Rounds.

AMRAP 25 minutes:
200m Run
12 Thrusters (95/65)
6 C2B Pull-ups

BOOTCAMP

Monday 7/13

AMRAP 20 minutes:
2k Row
– with time remaining, AMRAP:
12 Kettlebell Swings
12 Box Jumps
12 Goblet Squats

4 Sets of :30 each movement:
Abmat Sit-ups
Flutter Kicks
Glute Bridges
Reverse Lunges

Tuesday 7/14

3 Sets:
2:00 Max Rep Thrusters
REST 2:00
2:00 Max Rep Burpees
REST 2:00
2:00 Max Calorie Bike
REST 2:00

Wednesday 7/15

Tabata
Complete all 8 rounds before switching movements.
Ring Row
Push-ups
Sit-ups
Air Squats

+

AMRAP 6 minutes:
3/3 Turkish Get-ups
:30 Plank

Thursday 7/16

Teams of 2. Trade as needed.

AMRAP 20 minutes:
1k Row
100 DB Push Press
750m Row
100 DB Step-ups
500m Row
100 Box Jumps
250m Row
100 Abmat Sit-ups

Friday 7/17

5 Sets every 6:00:
30/20 Calorie Bike
30 Standing Lunges
30 Push-ups

Saturday 7/18

Teams of 2. Trade Rounds.
200m Run
12 DB Thrusters
6 Pull-ups or Ring Rows

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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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