CROSSFIT
Monday 9/28
“STRENGTH”
In 10 minutes:
Build to a moderate 3-rep Thruster
“CONDITIONING”
Benchmark: 19.5
For Time:
33-27-21-15-9
Thruster (95/65)
C2B Pull-ups
(Time Cap: 20 minutes)
(Add 1 second for every rep remaining after 20 minutes)
Tuesday 9/29
“CONDITIONING”
3 Sets:
AMRAP 3 minutes:
Max Effort Box Jumps (24/20)
REST 2:00
AMRAP 3 minutes:
Max Calorie Row
REST 2:00
AMRAP 3 minutes:
Max Effort Power Cleans (135/85)
REST 2:00
Wednesday 9/30
“GYMNASTICS”
EMOM 12 minutes:
1st Minute: 20s Bottom of Push-up Hold (chest 2″ off ground)
2nd Minute: 6 (3/3) Alt. Pistols
3rd Minute: 4 Bar Tuck Pull to Inverts
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 13 minutes:
60 Bar Facing Burpees
50 Kettlebell Swings (53/25)
40 Handstand Push-ups
30 Calorie Bike
20 Deadlifts (275/185)
Thursday 10/1
“STRENGTH”
Every 1:30 x 5 Sets:
2 Hang Power Snatches + 2 Overhead Squats
“CONDITIONING”
Benchmark: 19.1
AMRAP 15 minutes:
19 Wall Balls (20/14)
19 Calorie Row
Friday 10/2
“CONDITIONING”
3 Rounds for Time:
15 60′ Shuttle Runs
21 Kettlebell Swings (53/35)
12 Pull-ups
REST 5:00
3 Rounds for Time:
100 Double Unders
21 Box Step-ups
12 Toes to Bar
Saturday 10/3
Teams of 2. Trade Reps as Needed. Run Together.
AMRAP 30 minutes:
800m Run
50 Burpee Pull-ups
75 SDHP (95/65)
800m Run
75 Thrusters (95/65)
50 Calorie Row
BOOTCAMP
Monday 9/28
“STRENGTH”
In 10 minutes:
Build to a heavy 10-rep DB Thruster
“CONDITIONING”
For Time:
50-40-30-20-10 Calorie Row
25 Burpees to Plate
Tuesday 9/29
“CONDITIONING”
AMRAP 3 minutes:
Max Rep Box Jumps (24/20)
REST 2:00
AMRAP 3 minutes:
Max Calorie Bike
REST 2:00
AMRAP 3 minutes:
Max Rep DB/KB Deadlifts
REST 2:00
Wednesday 9/30
“STRENGTH”
EMOM 12 minutes:
1st Minute: 30s Push-ups
2nd Minute: 30s Single DB OH Reverse Lunge Steps
3rd minute 30s Single DB OH reverse Lunge Steps
4th Minute: 30s Hanging Knee Raises
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 13 minutes:
60 Burpees
50 Kettlebell Swings
40 DB Press
30 DB Squats
Thursday 10/1
“CONDITIONING”
Every 2:30 x 10 Sets:
Run 200m/Row 250m/Bike 750m
REST 5:00
AMRAP 8 minutes:
20 Walking Lunge Steps
15 Abmat Sit-ups
10 Wtd. Glute Bridge (DB)
Friday 10/2
“CONDITIONING”
AMRAP 12 minutes:
21/15 Calorie Row
21 KBS
12 DB Renegade Rows (Push-up/Row/Row)
REST 5:00
AMRAP 12 minutes:
100 Single Unders
21 Box Step-Ups
12 Hanging Knee Raises
