Monday

“I heard you liked last Monday…..”

A. 10 mins for BB Clean warm Up

B. 5 Rounds For Time:

– 5 Front Squat (135/95)

– 10 Box Jump Overs (24/20)

Rest 1:1, then:

B. 5 Rounds For Time:

– 10 Wall Balls (20/14)

– 20 KB Swings (50/35)

Rest 1:1, then:

C. 3 Rounds For Time:

– 10 DB Burpees (35/25)

– 10 DB Box Step Overs

Tuesday

“Taco “Skill”et Tuesday

A. 10-15 Minutes to practice HSPU/HS Walking

B. 4 Sets:

4 Min AMRAP:

– 500/420m Row

– 20 Alt. *DB movements(50/35)

– Max HSPU w/ remaining time

Rest 2 mins between sets

*Alternate each round between Alt. DB Snatch and Hang Cleans (Alt. every 5 on hang cleans)

C. 3-4 Sets:

– 15 Hollow Rocks

– 10 Arch Rocks

– 10 V-Ups

 

Wednesday

“Mini Murph”

A. 10 mins to warm up/practice Pullup skills

B. Against a running Clock:

@ 0:00

– 800m Run

Then, AMRAP the following until 20:00,

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Then, @ 20:00

– Run 800m

C. 10 mins of cool down+ shoulder movement

 

Thursday

A. “Rowling”

*Add up cals over 100 each round=Burpee to 6” Target

B. For Time w/ a partner:

– 2.5/2.2k Row (partner holds 95/65 in FR Position)

– 100/85 Cals AB (partner holds hang from bar)

– 2.5/2.2k Row (partner holds 95/65 in FR Position)

 

Friday

“Infernal Fortitude Test”

A. Build quickly to a “tough” (10 mins max)

– Thruster X 1 (out of rack)

B. 5 Min AMRAP:

– Max Cals Row

Rest 60s

C. 4 Min AMRAP:

– Max Cals AB

Rest 60s

D. 3 Min AMRAP:

– Max Devils Presses (50/35)

Rest 60s

E. 2 Min AMRAP:

– Max Thrusters (95/65)

Rest 60s

F. 1 Min AMRAP:

– Max BBJO (24/20)

 

Saturday

A. Crossfit Class @ 9am

*Coaches Choice 😉

 

Sunday

A. Open Gym: 8:30am-10:30am