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
Tuesday 7/28
AMRAP 2 minutes:
Max Abmat Sit-ups
REST 1:00
AMRAP 2 minutes:
Max Box Dips
REST 1:00
AMRAP 2 minutes:
Max Hanging Straight Leg Raises
For Time:
1k Row
REST 2:00 in the rower
1k Row
(Score is both times added together)
(Record both times)
Wednesday 7/29
AMRAP 20 minutes
5 Power Cleans (135/95)
10 T2B
15 Wall Balls (20/14)
+
For Time:
100 Abmat Sit-ups
Thursday 7/30
In 12 minutes:
Find a Max Clean & Jerk
+
AMRAP 7 minutes:
2 Squat Clean & Jerks (165/110)
5 Bar Facing Burpees
Friday 7/31
In 12 minutes:
Build to a Max Snatch
+
AMRAP 20 minutes
2 Bar Muscle-Ups
4 HSPU
8 KBS (70/53)
Saturday 8/1
Teams of 2. Trade Reps as Needed. Run Together
AMRAP 30 minutes:
100 Wall Balls (20/14)
800m Run
100 Kettlebell Swings
400m Run
100 Box Jumps (24/20)
800m Run
BOOTCAMP
Monday 7/27
AMRAP 16 minutes:
20 Abmat Sit-ups
20 Kettlebell Swings
20 Goblet Reverse Lunge Steps
+
Every 4:00 x 3 Sets @ 100%
400m Run, 500m Row, or 1k Bike
Tuesday 7/28
2 Sets:
AMRAP 2 minutes:
Max Box Dips
REST 1:00
AMRAP 2 minutes:
Abmat Sit-ups
REST 1:00
+
AMRAP 17 minutes:
100 Double Unders
75 Box Jumps
50 Burpees
Wednesday 7/29
For Time:
2k Row
+
10 Sets:
1:00 Plank
1:00 Jumping Jacks
1:00 Renegade Rows
1:00 Single Unders
Thursday 7/30
Tabata Mash x 8 Rounds:
Calorie Bike
Weighted Step-Ups
Jumping Lunges
Abmat Sit-ups
+
5 Sets:
AMRAP 2 minutes:
8 DB Hang Squat Clean
4 Burpees
REST 1:00
Friday 7/31
EMOM 9 minutes:
1st Minute: 12 Bent Over DB/KB Row L
2nd Minute: 12 Bent Over DB/KB Row R
3rd Minute: 12 DB/KB RDL
+
AMRAP 20 minutes:
7 Plate Ground to Overheads
10 V-Ups
15 DB Thrusters
Saturday 8/1
Teams of 2. Trade Reps as Needed. Run Together
AMRAP 30 minutes:
100 Wall Balls (20/14)
800m Run
100 Kettlebell Swings
400m Run
100 Box Jumps (24/20)
800m Run