Monday
A.3 Sets (3×5 min intervals):
– 40s AMRAP Bench Press (165/95)- should be moving the whole time
Rest 20s
– 40s 2KB FR Walking Lunge (44/35)
Rest 20s
– 40s AMRAP Pushups
Rest 20s
– 40s AMRAP Air Squats
Rest 1:20s
B. For Time (15 Cap):
– 30 Alt. DB Snatch (50/35)
– 20 DB Cleans (50/35)
– 10 Devils Press (50/35)
– 20 DB Cleans
– 30 Alt. DB Snatch
Tuesday
A. 20 Min AMRAP:
– 30/24 Cal Row or AB
– 30 T2B
– 30 Box Jump Overs (24/20)
*@ 0:00, 5:00, 10:00, 15:00 run 400m
B. 8 Rounds:
– 20s Hollow Hold
rest 10s
– 20s Plank (elbows)
rest 10s
Wednesday
A. FULL barbell warm up/prep for “DT”
+
“DT”
5 Rounds For Time (10 min Cap):
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans
– 6 S2OH
B. 2-3 Sets NFT:
– Strict Pullup X AMRAP + AMSAP Bar Hang
– Strict HSPU AMRAP + Kipping HSPU AMRAP
Rest as needed between pullups and HSPU
Thursday
A. For Time w/ a partner:
– 1k/900m Row (partner holds bear hug sandbag or Dball (150/100)
– 30 sandbag or Dball OTS (150/100)
– 50 sandbag or Dball Front Squats (150/100)
– 30 sandbag or Dball OTS
– 1k/900m Row (partner holds bear hug sandbag or Dball)
B. Core
– Coaches Choice 😉
Friday
A. Every 2 Mins for 10 mins (5 sets)
– 30s AMRAP Push Press (135/95)
B. 10 Rounds For Time (20 min Cap):
– 6 Clean and Jerk (115/75)
– 8 BF Burpees
– 32 DUs
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am