CROSSFIT

10/14/2019-10/20/2019
Monday
A. Build to “tough”
– Split Jerk X 3
B. `12 Min AMRAP:
– 100’ 1 DB OH Walking Lunge
– 50 Wall Balls (20/14)
– 100 DUs
– 25 T2B

Tuesday
A. 3 Sets:
– Banded Deadlift X 5.5.5 (rest 10s)
Rest 30s
– Ring Dips X 8-10
Rest 3-4 Mins
B. For Time (15 Cap):
– 1k Row
– 100 KB Swings (53/35)
– 50 Box Jump Overs (24/20)

Wednesday
A. Death by:
1-2-3-4….
– Thrusters (75/55) (+95/65)
* 6 Pullups (+C2B) after each set
B. 2-3 Sets:
– DB RLE Split Squat X 5-6 (each leg)
– BB Bicep Curl X 12-15

Thursday
A. 2 Rounds:
– Bogle Loop Run
Rest 90s
– 1k/920m Row
Rest 90s
– 50/40 Cals AB
Rest 5 mins

Friday
Open 20.1 TBA

Saturday
8am: OLY
9am: TBA (Friday Night)

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

FUNCTIONAL BODY BUILDING

Monday 10/14
A. 3 Sets:
– 2-3 Wall Walks
– 50’ Lunge + KB press
– 15-20 T2B
B. 3-4 Sets:
– BB Strict Press X 5
– FR Lunge Complex X 4-5
– 10 Wall ball V-up Passes
C. 3-4 Sets:
– Hip- Ext. off GHD X 15-20
– DB Front Raise X 10+DB Sice Raise X 10
– 5 Hollow rolls (each way)

Wednesday 10/16
A. 3 Sets:
– 50’ Walking Lunge
– 10 Ring Rows
– 10 Jumping Squats
B. Accumulate:
– 75-100 Bench Press in sets of 15-20
– 75-100 BB Bicep Curls in sets of 15-20
– 60-75 GHD Sit Ups in sets of 10-15
C. Accumulate
– 50-75 Pushups
– 50-75 Body Rows
– 60-75 Leg Lifts

SPICY 60

A. For Time:
– 100/85 Cals AB
*By method of:
4 Min AMRAP:
– 30 Air Squats
– 15 BBJO (24/20)
– AMRAP Cals AB
Rest 2 mins

Wednesday 10/16
A. Every 2 mins for 16
– 20/15 Cals AB
Rest to 20:00
B. Every 2 mins for 16
– 250/200m

OLYMPIC WEIGHTLIFTING

TBA!