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)
