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

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WODs 11/8

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WODS 9/13

Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a

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WODS 8/30

Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20

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WODS 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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