CROSSFIT
Monday 8/24
“CONDITIONING”
4 Sets:
1:00 ME Strict Pull-ups
500m Row
1:00 ME HSPU
500m Row
1:00 ME Sets 3 BMU + 20 DU
REST 1:00
“FINISHER”
3 Sets NFT:
35 Abmat Sit-ups
25 Supermans
Tuesday 8/25
“STRENGTH”
Every 1:30 x 3 Sets:
3 x 1 Squat Clean + 1 Front Squat + 1 Jerk
“CONDITIONING”
2 Sets:
AMRAP 5 minutes @ 85%
5 Clean and Jerks (135/95)
10 Wall Balls (20/14)
15 Abmat Sit-ups
REST 2:00 b/t AMRAPS
REST 5:00 after AMRAPS
1 Set:
For Time:
21-15-9
KBS (70/53)
Burpees
(Time Cap: 5:00)
Wednesday 8/26
“CONDITIONING”
Teams of 2. Trade Reps as Needed.
AMRAP 8 minutes:
12 Bench Press (185/95)
12 Burpees Over Bench (anyway)
“CONDITIONING”
Teams of 2. Trade Every 1:00.
AMRAP 14 minutes:
24 Double Unders
12/9 Calorie Bike
6 Strict HSPU
Thursday 8/27
“STRENGTH”
Every 1:30 x 4 Sets:
2 Front Squats @ 32X2
REST 5:00
Every 2:00 x 3 Sets:
5 TnG Deadlifts, build to a tough
“CONDITIONING”
For Time:
15/12/9/6/3
Deadlifts (225/155)
Calorie Row
Friday 8/28
“STRENGTH”
AMRAP 7 minutes
Alternating TGU (53/35)
“CONDITIONING”
Fight Gone Bad
3 Rounds:
1:00 Wall Balls
1:00 SDHP (75/55)
1:00 Box Jumps (20)
1:00 Push Press (75/55)
1:00 Calorie Row
REST 1:00
Saturday 8/29
Teams of 2. Trade Reps as Needed. Run Together.
AMRAP 22 minutes:
Buy-in: 1 Mile Run
– with time remaining, AMRAP:
25 Pull-ups
50/40 Calorie Row
25 Power Cleans (135/95)
50 Box Jump Overs (24/20)
25 Bar Facing Burpees
50 Kettlebell Swings (53/35)
BOOTCAMP
Monday 8/24
5 Sets of :40 on/:20 off each movement:
Forward + Reverse Lunge R Leg
Forward + Reverse Lunve L Leg
Push-ups
Med Ball Sit-ups
+
10 Sets for Max Calories:
:30 Bike
:30 REST
Tuesday 8/25
EMOM 20 minutes:
1st Minute: 15 Box Jumps (24/20)
2nd Minute: 15 DB Thrusters (30/20)
3rd Minute: 15/10 Calorie Row
4th Minute: REST
(If you cannot complete 15 reps in 1 minute, drop to 12 reps. If you cannot complete 12 reps, drop to 10 reps.)
3 Sets for Quality:
6 Alternating Turkish Get-Ups
35 Abmat Sit-ups
12 Hanging Knee Raises
Wednesday 8/26
10 Rounds for Time:
250m/200m Row
10 Burpees
+
EMOM 6 minutes:
O: Max Plank
E: Bottom of Squat Hold
Thursday 8/27
3 Sets of 1:00 each station:
Standing Landmine Press (R)
Standing Landmine Press (L)
Single Leg DB/KB RDL (R)
Single Leg DB/KB RDL (L)
+
AMRAP 12 minutes:
75 Single Unders
12 Box Dips
20 Air Squats
Friday 8/28
In 3 minutes complete:
500m/400m Row
Max Box Step-Ups in Remaining Time
REST 2:00
In 6 minutes complete:
1k/800m Row
Max Box Step-Ups in Remaining Time
REST 2:00
In 12 minutes complete:
2k/1600m Row
Max Box Step-Ups in Remaining Time
Saturday 8/29
Teams of 2. Trade Reps as Needed. Run Together.
AMRAP 22 minutes:
Buy-in: 1 Mile Run
– with time remaining, AMRAP:
25 Pull-ups
50/40 Calorie Row
25 Power Cleans (135/95)
50 Box Jump Overs (24/20)
25 Bar Facing Burpees
50 Kettlebell Swings (53/35)
