CROSSFIT
Monday 9/21
“GYMNASTICS”
EMOM 8 minutes:
1st Minute: HS Hold + Free Standing Practice
2nd Minute: Candlestick Roll-ups
3rd Minute: Strict T2B
“CONDITIONING”
3 Sets @ 85%, 90%, 95%
15 Calorie Row
15 T2B
15 Box Jumps w/ SD (24/20)
15 Burpees
REST 2:00
Tuesday 9/22
“STRENGTH”
Every 2:00 x 4 Sets:
3 Back Squats (Build per set)
REST 5:00
For Time:
30 Handstand Push-ups
“CONDITIONING”
AMRAP 5 minutes
Squat Clean (165/110)
Jerk (165/110)
Wednesday 9/23
“CONDITIONING”
Teams of 2. Trade Every 1:00
AMRAP 10 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
REST 5:00
AMRAP 10 minutes:
12-9-6
Deadlifts (225/155)
Calorie Bike
Thursday 9/24
“CONDITIONING”
Benchmark: The Ghost
6 Rounds for Total Reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
REST 1:00
“FINISHER”
AMRAP 6 minutes:
20 Abmat Sit-ups
40 Russian Twists
60 Flutter Kicks
Friday 9/25
“STRENGTH”
In 10 minutes:
Build to a heavy 3-rep Overhead Squat
“CONDITIONING”
AMRAP 12 minutes:
50 Wall Balls (20/14)
25 KBS (53/35)
50 Walking Lunge Steps
25 60′ Shuttle Runs (Down/Back = 2)
Saturday 9/26
Teams of 2. Trade Reps. Run Together.
AMRAP 25 minutes:
50 Thrusters (95/65)
50 Box Jumps (24/20)
50 Push Jerks (95/5)
50 Toes to Bar
Every 5:00, Run 400m
Start w/ a 400m Run
BOOTCAMP
Monday 9/21
“STRENGTH”
EMOM 12 minutes:
1st Minute: 12 Kneeling Landmine Press (R Arm)
2nd Minute: 12 Kneeling Landmine Press (L Arm)
3rd Minute: 24 Landmine Lumberjack Squats
4th Minute: REST
“CONDITIONING”
AMRAP 15 minutes:
12 Burpees
24/18 Calorie Bike
36 Kettlebell Swings
Tuesday 9/22
“CONDITIONING”
Every 4:00 x 4 Sets:
Run 400m/Row 500m/Bike 1200m
“CONDITIONING”
4 Sets:
AMRAP 4 minutes:
12 (6/6) DB Box Step-Ups
6 DB Thrusters
12 Abmat Sit-ups
REST 1:00
Wednesday 9/23
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 20 minutes:
100/75 Calorie Row
80 Box Jumps
60 Push-ups
40 Hanging Knee Raises
20 DB Hang Power Clean and Press
Thursday 9/24
AMRAP 7 minutes:
5 DB Push Press
10 Air Squats
15 Double Unders/30 Singles
REST 2:00
AMRAP 7 minutes:
5 DB Push Press
10 DB Squats
15 Box Jumps
REST 2:00
AMRAP 7 minutes:
15 DB Thrusters
8 Burpee Box Jump Overs
Friday 9/25
In 4 minutes:
Row 500m/400m
– with remaining time, AMRAP:
10 Reverse Lunges
5 Push-ups
REST 2:00
In 8 minutes:
Row 1k/800m
– with time remaining, AMRAP:
10 Reverse Lunges
5 Push-ups
REST 2:00
In 12 minutes:
Row 1500m/1200m
– with time remaining, AMRAP:
10 Reverse Lunges
5 Push-ups
Saturday 9/26
Teams of 2. Trade Reps. Run Together.
AMRAP 25 minutes:
50 Thrusters (95/65)
50 Box Jumps (24/20)
50 Push Jerks (95/5)
50 Toes to Bar
Every 5:00, Run 400m
Start w/ a 400m Run
