CROSSFIT

Monday 8/3

EMOM 6
3 Hanging Power Snatches (not TnG)

REST 3-5 minutes

EMOM 6 minutes
10 Toes to Bar

+

3 Sets:
AMRAP 5 minutes @ 80-85%
10 KBS (53/35)
35 DU
10 Calorie Row
REST 2:00 between AMRAPS

Tuesday 8/4

5 Sets @ moderate pace
10 Pull-ups
250m Row
10 HSPU
250m Row
3 Bar Muscle-Ups
REST 2:00

Wednesday 8/5

Every 1:30 x 4 Sets:
3 Snatch Grip Halting Deadlift (Pause Below Knee)

REST 3-5 minutes

Death by Hang Power Clean (185/125)
(start at “minute 3”)

+

AMRAP 9 minutes
50 Wall Balls (20/14)
40 S2O (75/55)
30 Alt. Pistols
20 Box Jumps w/ SD (30/24)

Thursday 8/5

Build to a heavy single BS in 6 Sets

REST 3-5 minutes

3 Sets:
5 Single Arm KB Push Press/Side, rest:30
10 Strict Pull-ups, rest 2:00

+

For Time:
10-8-6-4-2
Deadlift (185/125)
35 Double Unders after each round

Friday 8/6

Every 1:30 x 4 Sets:
1 BtN Snatch Grip Push Press + 3 Overhead Squats

+

AMRAP 10 minutes
60 Bar Facing Burpees
30 OHS (120/90)
10 Bar Muscle-Ups
+
Tabata Abs

Saturday 8/7

Teams of 2. Trade Every 1:00.
AMRAP 12 minutes:
50/40 Calorie Row
50 Box Jump Overs (24/20)
REST 5:00

+

AMRAP 12 minutes:
50/40 Calorie Bike
50 Push Press (95/65)

BOOTCAMP

Monday 8/3

4 Sets:
8 Kneeling Landmine Single Arm Press, rest :30
8 Kneeling Landmine Single Arm Press, rest :30
400m Run/500m Row/1k Bike, rest 2:00

+

Teams of 2. Trade Every 1:00
AMRAP 16 minutes:
20 KBS (53/35)
20/15 Calorie Bike
40 Double Unders/Single Unders

Tuesday 8/4

Every 1:30 x 3 Sets each, alternate between:
8 DB Suitcase Box Step-Ups R
8 DB Suitcase Box Step-Ups L

+

For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Squat (2 x 50/35)
DB Facing Burpees

Wednesday 8/5

AMRAP 10 minutes:
1,500m/1200m Row
– with time remaining, AMRAP:
Box Jumps (24/20)
REST 2:00

AMRAP 8 minutes:
1,200m/1,000m Row
– with time remaining, AMRAP:
DB Hang Clean and Press
REST 2:00

AMRAP 6 minutes:
1,000m/800m Row
– with time remaining, AMRAP:
Alt. DB Snatch

Thursday 8/6

Every 4:00 x 3 Sets:
400m Run, 500m Row, or 1k Bike

+

5 Sets:
AMRAP 3 minutes:
10 Russian Kettlebell Swings (53/35)
7 Push-ups
10 Air Squats
REST 1:00

Friday 8/7

For Time:
50-40-30-20-10
Double Unders
Abmat Sit-ups

+

AMRAP 12 minutes:
300m Row
14 KB Goblet Reverse Lunge Steps (53/35)
30 Double Unders/60 Single Unders

Saturday 8/8

Teams of 2. Trade Every 1:00.
AMRAP 12 minutes:
50/40 Calorie Row
50 Box Jump Overs (24/20)
REST 5:00

AMRAP 12 minutes:
50/40 Calorie Bike
50 Push Press (95/65)

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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

Read More »

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

Read More »

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

Read More »

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