Monday
A. 12 Min EMOM:
1) AMRAP “”tough” UB Set of Back Squats (185-225/135-155)
2) AMRAP “tough” UB Set of HSPU (scale DB or Barbell Strict press)
3) Rest
B. 15 Min AMRAP:
– 4 Burpees
– 8 1-arm DB Hang clean & Jerk (50/35)- 4 each arm
– 12 T2B
Tuesday
A. 10-15 mins for DU practice
*If you have DUs, complete a 7-9 EMOM of 30s of work/30s “moderate” ski erg (focus on breathing/efficiency), or work with the heavy ropes
B. 3 Sets:
For Time:
– 50/40 Cals Row
– 40/30 Cals AB
– 400m Run
Rest 3-4 mins between sets
Wednesday
“Woman Crush Wednesday”
A. “Fran” (10 min cap)
21-15-9
– Thrusters (95/65)
– Pullups
B. OPTIONAL additional work:
2-3 Sets:
– 4-5 reps of (reverse lunge right+rev. lunge left+ Front Squat)
*Use 2 KBs in front rack position
– Accumulate 30-60s L-Sit Hold
Thursday
A. For Time:
– 60 BBJO (24/20)
*These will be completed in:
3 Min AMRAP:
– 25/18 Cal Row (max 2 mins)
– AMRAP Burpees
Rest 60s
B. Coaches Core 😉
Friday
A. 3 Sets:
– 4-5 Sandbag OTS
– 50-100’ Bear Hug Carry
– AMRAP “tough” UB Set of Wall Balls (30/20)
Rest 4 mins between
B. For Time (7 min Cap):
– 30/24 Cals AB
– 20 Power Cleans (115/75)
– 30/24 Cals AB
*This is a SPRINT! If you are not on the floor crying after, you didn’t push enough!!
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am