CROSSFIT

Monday 8/12

“STRENGTH”

Shoulder Press
Every 2:00
40% x 5
50% x 5
605 x 5

“CONDITIONING”

Open/Performance/Core
AMRAP 5 minutes:
7 Thrusters (95/65) (75/55) (45/35)
7 Burpee Box Jump Overs
REST 2:00

AMRAP 5 minutes:
7 Power Snatch (95/65) (75/55) (45/35)
7 Wall Balls (20/14) (14/12) (12/8)
REST 2:00

AMRAP 5 minutes:
7 OHS (95/65) (75/55) (65/45)
7 Toes to Bar (Hanging Knee Raise)

Tuesday 8/13

“STRENGTH”

Back Squat
Every 2:00
40% x 5
50% x 5
605 x 5

“CONDITIONING”

Benchmark: The Chief

Open/Performance:
5 Sets:
AMRAP 3 minutes:
3 Power Cleans (135/95) (115/75)
6 Push-ups
9 Air Squats
REST 1:00 between rounds
*Restart at PC on each new round*

Fitness:
5 Sets:
AMRAP 3 minutes:
3 Power Cleans (65/45)
5 Push-ups
7 Air Squats
REST 1:00
*Restart at PC on each new round*

Wednesday 8/14

“CONDITIONING”

Teams of 2. Trade Rounds.

Open/Performance:
6 Sets (3 each):
15 Push Press (95/65) (75/55)
600m Row

REST 5:00

6 Sets (3 each):
15 x 10m Shuttle Runs (down/back = 2)
15 C2B Pull-ups (10 C2B Pull-ups)

Fitness:
6 Sets (3 each):
10 Push Press (65/45)
400m Row

REST 5:00

6 Sets (3 each):
10 x 10m Shuttle Runs (down/back = 2)
10 Assisted Pull-ups

Thursday 8/15

“STRENGTH”

Bench Press
Every 2:00
40% x 5
50% x 5
605 x 5

+

Open/Performance/Fitness:
4 Sets of 1:00 on/1:00 off:
Set 1: 12 Burpee Box Jump Overs + ME Front Squats
Set 2: 9 Burpee Box Jump Overs + ME Front Squats
Set 3: 6 Burpee Box Jump Overs + ME Front Squats
Set 4: 3 Burpee Box Jump Overs + ME Front Squats

Open: 135/95
Performance: 115/75
Fitness: 95/65

“CONDITIONING”

Open/Performance:
AMRAP 8 minutes:
50/40 Calorie Bike
– with remaining time, AMRAP:
3 Handstand Push-ups
6 (3/3) Alternating Pistols
9 Toes to Bar

Friday 8/16

“STRENGTH”

Deadlift
Every 2:00
40% x 5
50% x 5
605 x 5

“CONDITIONING”

Open:
AMRAP 14 minutes:
7 Ring Muscle Ups
50 Wall Balls (20/14)
100 Double Unders

Performance:
AMRAP 14 minutes:
7 Bar Muscle Ups
50 Wall Balls (14/12)
100 Double Unders

Fitness:
AMRAP 14 minutes:
7 Ring Rows
30 Wall Balls (12/8)
100 Single Unders

BOOTCAMP

Monday 8/12

“CONDITIONING”

For Time:
100 Dbl. DB Thrusters
*Every minute, perform 5 Burpees
(20-minute cap)

+

5 Sets of :30 on/:30 off:
Abmat Sit-ups

Tuesday 8/13

“CONDITIONING”

Teams of 2.

For Time:
5k/4k Row
Men: Trade every 500m
Women: Trade every 400m

+

Tabata Mash x 8 rounds total:
Hanging Knee Raises
Air Squats

Thursday 8/15

“CONDITIONING”

3 Sets:
AMRAP 4 minutes:
15 KB Deadlifts
20 Reverse Lunge Steps
Max Meter Row in Remaining Time
REST 2:00

REST 5:00

3 Sets:
AMRAP 4 minutes:
15 Burpee Box Jumps
Max Calorie Bike in Remaining Time
REST 2:00

Friday 8/16

“CONDITIONING”

4 Sets for Max Reps:
1:00 Wall Balls
1:00 Kettlebell Swings
1:00 Double/Single Unders
REST 1:00

+

5 Sets of 2:00 on/1:00 off:
Max 10m Shuttle Runs

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