Monday
“Attack of the Midline”
A. Spend 5-10 minutes warming up/practicing rope climbs
B. 3 Sets:
– Front Squat X AMRAP @ 31X1 (185-225/135-155)
*Goal is NO LESS THAN 5 reps. PERFECT REPS
Rest 30-60s
– 2-3 Rope Climbs (if easy, mix in some legless)
Rest 3-4 mins between sets
C. “Death By”
– Hang Power Cleans (135/95)
* 5 Pullups after each set

Tuesday
“Everyone loves an EMOM”
A. 16 Min EMOM
1) 10-12 Cals AB (should take no longer than 40s)
2) 6-8 BBJO (24/20)
Rest 5 minutes, then:
B. 16 Min EMOM:
1) 10-12 Cal Row should take no longer than 40s)
2) 6-8 DB Step Overs (50/35) (24/20)

Wednesday
“Woman Crush Wednesday”
A. Spend 10-15 Minutes preparing hinge/opening up shoulders and pressing
B. “Diane” (15 min Cap)
21-15-9
– Deadlifts (225/155)
– HSPU
C. Additional OPTIONAL Work
2-3 Sets NFT:
– 100’ Dball/Bag Bear hug Carry
– “tough” Set of UB T2B
– 100’ 2 KB FR Carry
*rest as needed between movements, but no lolly-gagging!

Thursday
“Futbol Match”
*Complete the Following w/ a partner*
A. 14 Min AMRAP:
– 50/40 Cal Row
– 300 DUs
*One partner working at a time. Split as needed
Rest 7 mins, then:
B. 14 Min AMRAP:
– 400m Run- together each carrying DB (50/35)
– 30 Alt. DB Snatch each- complete at the same time (50/35)

Friday
“Cardio Weightlifting”
A. FULL BB Warm up/10 mins to warm up to working weights
B. 20 Min AMRAP:
– 40 BF Burpees
– 4 Squat Cleans (165/135)
– 30 BF Burpees
– 8 Squat Cleans (135/95)
– 20 BF Burpees
– 12 Squat Cleans (115/75)
– 10 BF Burpees
– 16 Squat Cleans (95/65)

Saturday
A. 9am CrossFit Class
*Coaches Choce 😉

Sunday
Open Gym: 8:30am-10:30am