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)

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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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