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 off the bar after each completed set)
(10-minute cap)
+
For Time:
30 Thrusters (95/65)
500m Row
Tuesday 7/21
In 8 minutes, build to max PC
REST 2:00
For Time:
30 Power Cleans @ 75% from above
+
Teams of 2. Trade Rounds
AMRAP 14 minutes:
500m Bike
25 Double Unders
12 Push Press (95/65)
Wednesday 7/22
AMRAP 5 minutes
12 KBS (53/35)
6 (3/3) Pistols
REST 3:00
AMRAP 7 minutes
5 Hanging Power Cleans (135/95)
5 Handstand Push-ups
REST 3:00
AMRAP 9 minutes
12 Wall Balls (20/14)
5 G2O (135/95)
Thursday 7/23
Every 1:30 x 4 Sets:
4 Push Press
+
AMRAP 10 minutes
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/70)
15 Box Jumps w/ SD (24/20)
REST 5-10 minutes
For Time:
100 Abmat Sit-ups
Friday 7/24
In 10 minutes:
Build to a 2-rep Power Snatch
+
For Time:
50/40 Calorie Row
REST 1:00
4 Rounds:
5 Power Snatches (135/95)
12/9 Calorie Row
9 Burpees
REST 1:00
50/40 Calorie Row
Saturday 7/25
Teams of 2.
Running Cindy
AMRAP 22 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Partner 1 will start on a 400m run while partner 2 starts on rounds of Cindy. Once partner 1 returns, they will pick up where partner 2 left off, and partner 2 will run 400m.
BOOTCAMP
Monday 7/20
EMOM 10 minutes:
O: 15 Goblet Squats
E: 15 Kettlebell Swings
+
AMRAP 16 minutes:
20/15 Calorie Bike
10 Box Step-Ups
10 Hand Release Push-ups
Tuesday 7/21
4 Sets:
AMRAP 6 minutes:
1k/750m Row
– with time remaining, AMRAP:
6 DB Deadlifts
5 Box Jumps
4 DB Push Press
REST 2:00
Wednesday 7/22
AMRAP 5 minutes:
10/7 Push-Ups
30 Double Unders
REST 2:00
AMRAP 7 minutes:
20 Reverse Lunge Steps
15 Abmat Sit-ups
REST 2:00
AMRAP 9 minutes:
12/9 Calorie Bike
6 Burpees
Thursday 7/23
Every 1:30 for 3 Sets each, alternate between:
10 Single Arm Seated DB Strict Press L @ 20X1
10 Single Arm Seated DB Strict Press R @ 20X1
REST 5:00
Every 1:30 for 3 Sets each, alternate between:
10 Ring Rows @ 20X1
10 Single KB Upright Row @ 20X1
+
AMRAP 9 minutes:
3-6-9-12…etc…
Calorie Row
DB Thrusters
Friday 7/24
AMRAP 20 minutes:
Working 40s on/20s off:
30/20 Calorie Bike
30 Box Jumps (24/20)
30 Kettlebell Swings
30 Abmat Sit-ups
+
AMRAP 5 minutes @ easy pace:
6 (3/3) Spiderman Lunge w/ Reach
10 Banded Good Mornings
4 (2/2) Turkish Get-Ups
Saturday 7/25
Teams of 2.
Running Cindy
AMRAP 22 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Partner 1 will start on a 400m run while partner 2 starts on rounds of Cindy. Once partner 1 returns, they will pick up where partner 2 left off, and partner 2 will run 400m.