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