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