Monday
“Core Blowout”
A. 10 mins to warm up BB Squat Cleans
+
8 Min EMOM:
– Squat Clean X 1 (build to tough single)
B. 8 Min AMRAP:
2-4-6-8-10…..
– Goblet Squat (70/53)
– T2B
Tuesday
“Bro-isenberrys”
A. 10 Mins to practice HS walking and/or HSPU
B. Every 6 minutes for 24 (4 sets):
– 45s Bench Press (135/75)
15s rest
– 45s Row @ “fast” pace
15s rest
– 45s Pushups
C. 2-3 Sets:
– 8-10 Arch Hollow Rolls
– 60s plank (add weight if easy” *rest as needed between movements
Wednesday
“Woman Crush Wednesday”
A. Spend 10 minutes opening ups/FR positions for wall balls
+
5 minutes talking/practice breathing mechanics on WBs
B. For Time
“Karen”
– 150 Wall Balls (20/14)
C. Additional work (if time/energy)
2-3 Sets:
– 6-8 2KB FR Reverse Step down lunges (step down off a plate to make more challenging)
THURSDAY
“Hope You Like Jumping!”
A. 8-10 min aerobic prep (mixing cyclical modalities and increasing paces)
+
10-15 Mins to practice DUs and Rope Climbs
B. 25 Min AMRAP w/ Partner:
– 200 Dus
– 50/40 Cal AB
– 200 DUs
– 50 BBJO (30/24)
– 200 DUs
– 50 Cal AB
FRIDAY
“Sine and Cosine”
A. 5 Min AMRAP:
– 50 Alt DB Snatch (50/35)
– Max HSPU w/ Remaining time
Rest 5 mins, then:
B. 10 min AMRAP:
– 10 C2B
– 20 1 Arm DB S2OH (50/35)*10 on each arm
Rest 5 mins, then:
C. 5 Min AMRAP:
– 30 HSPU
– Max DB Snatch w/ Remaining time
SATURDAY
A. 9am Crossfit Class
*coaches choice
SUNDAY
A. Open gym 8:30am-10:30am