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
