Monday
“Upper Body Implosion”
A. 3 Sets:
– Bench Press X 4 @ 31X1 (3s down/1s pause/press out/1s at top)
*Complete all 3 sets at heaviest load while maintaining tempo, try to add weight to last week!
B. 3 Min AMRAP
– 5 Pushups
– 5 KB Swings (70/53)
– 5 Burpees
Rest 3 mins, then:
C. 5 Min AMRAP
– 5 Pushups
– 5 KB Swings (70/53)
– 5 Burpees
Rest 3 mins, then:
D. 7 Min AMRAP
– 5 Pushups
– 5 KB Swings (70/53)
– 5 Burpees
*Pick up where you left off after each AMRAP for a TOTAL ROUNDS Score
Tuesday
“ I hope you have a big trunk, cause I’m parking my bike in it”
A. 3 Sets:
– 8-10 BB Back Rack Reverse step back lunges (each leg) (115-135/75-95)-From Floor
*add a 2-4″ deficit to step off if easy!
Rest 20s
– AMRAP “tough” UB Set of T2B
Rest 2-3 mins between sets
B. For Time:
– 50 Wall Balls
– 50 Box Jump Overs (24/20)
*Every minute, including 0:00 complete 5 Pullups
Wednesday
“Benchmark Wednesday”
A. FULL barbell warm up/prep for “DT”
A. “DT”
5 Rounds For Time:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans
– 6 S2OH
B. Additional Optional Work
2-3 Sets:
– AMRAP Farmer Carry Walk (heavy as possible, minimum of 100’ each time
– 2 DB Death March X 8-10 (each leg)
*MOD load, PERFECT spine angle
Thursday
“Look at the lungs on that one!”
A. For Time w/ a partner:
– 1500/1250m Row
– 75 Box Jump Overs (24/20)
– 75/50 Cal AB
– 75 BF Burpees
– 800m Run (together)
*Split work as needed, except the run is both together!
Friday
“I Don’t know what to call this one”
A. For Time (25 cap):
– 150 DUs (150 singles)
– 30 Thrusters (95/65)
– 150 DUs (150 singles)
– 30 Power Snatch (115/75)
– 150 DUs (150 singles)
– 30 Clean and Jerk (135/95)
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am