CROSSFIT

Monday 8/17

Build to a touch set in 10 minutes of:
3 TnG Squat Clean + Split Jerk

+

2 Sets:
AMRAP 5 minutes @ 85%
10 Box Jumps w/ Step Down (24/20)
6 Shuttle Runs (Rig to Wall = 1)
10 Toes to Bar
Rest 2:00 between AMRAPS
REST 5:00 AFTER AMRAPS

1 Set @ 100%
AMRAP 5 minutes
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
Calorie Row

Tuesday 8/18

3 Rounds for Time:
15 C2B Pull-ups
250m Row
REST 3:00

3 Rounds for Time:
15 HSPU
250m Row
REST 3:00

3 Rounds for Time:
4 Bar Muscle Ups
35 Double Unders

Wednesday 8/19

Every 1:30 x 4 Sets:
2 Halting Snatch Grip DL (Pause at below + above the knee)

+

Teams of 2. Trade Rounds.

6 Rounds for Time:
5 TnG Power Cleans (Pick Load)
10 No Push-up Burpee Box Jumps (24/20)

REST 5:00

Teams of 2. Trade Movements.
AMRAP 10 minutes:
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)
10 Goblet Reverse Lunge Steps (53/35)
10 HR Push-ups
10/7 Calorie Bike

Thursday 8/20

EMOM 10 minutes:
2 Back Squats @ 20X1

+

AMRAP 9 minutes
3-6-9-12…etc.
Calorie Row
Push Press (115/80)

Friday 8/21

4 Sets:
5 TnG Power Snatches, build per set

+

Benchmark: Open 14.1

AMRAP 10 minutes
30 Double Unders
15 Power Snatches (75/55)

Saturday 8/22

Teams of 2. Trade as needed – Run together.

AMRAP 25
Run, 400 m
50 Dumbbell Push Press, 35/20 lb
50 Pull-ups
50 Dumbbell Front Squats, 35/20 lb
50 Push-ups
50 Dumbbell Walking Lunges, 35/20 lb
50 Air Squats

BOOTCAMP

Monday 8/17

EMOM 10 minutes:
O: 12 Double DB Bent Over Rows
E: 12 Front Rack DB Squat

+

AMRAP 20 minutes:
10 DB Push Press
15 Box Jump Overs (24/20 in)
20/15 calorie Bike
75 Single Unders

Tuesday 8/18

3 Sets:
20 RKBS
15/12 cal bike
10 WTD box step overs (20/16)
REST 2:00

+

AMRAP 11 minutes:
50 flutter kicks
25 KB Floor Press
12 no pushup burpees

Wednesday 8/19

Teams of 2. Trade Every 60sec.

AMRAP 28
150cal/100cal Row
50 farmer walk steps
150 plate Hops
75 Pushups

Thursday 8/20

EMOM 12 minutes:
1st Minute: 12 Landmine Windmills
2nd Minute: 6/6 reverse lunge to press
3rd Minute: 12 landmine squats

+

Four Tabatas in 19 minutes
Tabata Push-Ups
Rest 1 minute
Tabata Inverted Ring Rows
Rest 1 minute
Tabata Sit-Ups
Rest 1 minute
Tabata Reverse Lunges
Tabata is 20-second work, 10-second rest for 8 rounds.

Friday 8/21

Every 7:00 x 4 Sets:
1k/750m row
10/10 suitcase deadlift
10 KB SDHP

+

AMRAP 5 minutes:
3/3 Turkish get-ups
:45 plank

Saturday 8/22

Teams of 2. Trade as needed – Run together.

AMRAP 25
Run, 400 m
50 Dumbbell Push Press, 35/20 lb
50 Pull-ups
50 Dumbbell Front Squats, 35/20 lb
50 Push-ups
50 Dumbbell Walking Lunges, 35/20 lb
50 Air Squats

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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