Monday
“Shoulders Like Dwight”
Warm up:
A. Push Press
5-4-3-2-1 (build to heavy)
+
1 AMRAP @ set of “4”
B. Every 5 mins for 3 sets:
– 45s DB Push Press (50/35)
Rest 15s
– 45s KB Swings (53/25)
Rest 15s
– 45s Pushups

Tuesday
“Squat Marathon”
A. 10 Mins to Build quickly to a “Mod-Heavy” w/ perfect Form
– Back Squat X 1 @ 31X1
+
– 60s AMRAP Back Squats @ 70% of “2”
Rest 60s
– 60s AMRAP Back Squats @ 70% of “2”
B. 10 Min AMRAP:
– “Cooper Fun Run”
Then:
– Max Wall Balls (20/14) w/ remaining time

Wednesday
“Bicep Beatdown”
A. 3 Sets:
– Deadlift X 8-10 @ 31X1 (load should be TOUGH but not max effort)
Rest 30s
– AMRAP UB Pullups (stop 2-3 reps short of failure)
Rest 3 mins between sets
B. 9 Min AMRAP:
5-10-15-20…
– DB Cleans (50/35)
*50 DUs after each set

Thursday
“Hockey Game”
A. 5-10 mins to warm up/practice HSPU and HS Walking
B. 8 Min AMRAP
– Max Cals AB
– Max HSPU
Rest 4 mins, then:
C. 8 Min AMRAP:
– Max Cals Row
– Max Bench Press (145/80)
Rest 4 mins, then:
D. 8 Min AMRAP:
– Max Cals Row
– Max Ring Dips

Friday
“ Down-Up-Down-Up”
A. 10-15 mins to warm up BB Clean and Snatch
B. For Time (30 min Cap):
– 60/50 Cals AB
– 40 Box Jump Overs (24/20)
– 20 Cleans (115/75)
– 40 T2B
– 20 Snatch (115/75)
– 40 BJO (24/20)
– 60/50 Cal Row

Saturday
A. 9am CrossFit Class
*Coaches Choce 😉

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