CROSSFIT
1/20/2019-1/26/2019

Monday
A. Complete NFT:
10-9-8-7…1
– HSPU (+Strict)
– Strict Pullups
+Add weight/wear a vest if easy
B. *Re-test from 12/10/2019
For Time (15 cap):
21-15-9
– BF Burpees
– S2OH (95/65) (+135/95)
Into:
21-15-9
– BF Burpees
– Pullups (+C2B)

Tuesday
A. 4 Sets:
– Back Squat X 5 (add weight to last week)
B. 3 Sets:
– 12-14 DB Step Ups (match weight to last week)
Rest 60s
– 16-20 Farmer Carry Walking Lunges

Wednesday
A. 15 Min EMOM:
1) 12-15/9-12 Cal Row
2) “tough” UB Set of T2B
3) Rest
Rest to 20:00, then:
B. 15 Min EMOM:
1) 12-15/9-12 Cal AB
2) AMRAP Rope Climbs (legless if possible)
3) Rest

Thursday
A. 3 Sets:
– 12-15 Hollow Rocks + 12-15 Arch Rocks
– 12-15 Pushups @ 31X1
– 5-6 High Box Jumps
B. 3 Sets:
– Back Squat 1.5’s X 5-6
– DB Bench X 12-15
– 10 Tuck Ups + 20 Alt. V-ups
C. 3 Sets
– 8-10 wtd. Cossack Squats (each)
– 10-12 Bent Over Rear Delt Fly
– 15 Ab Mat it Ups+ 15 Leg Lifts

Friday
A. Open 17.4
13 Min AMRAP:
– 55 Deadlifts (225/155)
– 55 Wall Balls (20/14)
– 55 Cal Row
– 55 HSPU
B. 2-3 Sets:
– 1-leg BB-RDL X 6-8
– 1-arm KB Strict Press X 8-10

Saturday
8am- OLY
9am- Woolfeman Special

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

FUNCTIONAL BODY BUILDING
FBB
Monday 11/20
A. 2-3 Sets:
– 5 inchworm
– ½ kneel press X 8-10
– 15 Band Pull @ 2121
B. 3-4 Sets:
– BB Strict Press x 6 (Pause on chest)
– Strict Pullups X 6-8
– 15 GHD Sit Ups + 15 Leg Lifts
C. 3-4 Sets:
– 12 DB Front Raises + 12 Side + AMRAP Press
– DB Bicep + Hammer X 12-15
– 15 Ab Mat Sit Ups + AMRAP V-Ups

Wednesday 11/22
A. 2-3 Sets:
– 2-3 wall walks w/ 5s hold
– 8-10 banded Cuban presses
– 12-15 Bent over DB Fly
B. 3-4 Sets:
– Skull Crusher X 15 +
– Bent Over DB Row X 12-15
– Wtd. Plank X 45-60s
C. 3-4 Sets:
– 2 arm Overhead DB Tri Ext X 15 + Banded Tri Extension X 15
– Body Row X 10 + 2 KB Row X 15
– 20 Alt. V-ups + 20 Flutter Kicks + 20 Alt. V-ups

SPICY 60
Spicy 60
A. Preset Rower workout:
9 Rounds:
– 1:40 on
20s rest
*3 min rest after round 4

*Rest until 23:00*

B. Preset AB Workout:
9 Rounds:
– 1:40 on
20s rest
*3 min rest after round 4

Wednesday
A. 4 Rounds:
– 500m Row
– 60 DUs
– 400m Run
Rest 3 mins between sets

OLYMPIC WEIGHTLIFTING

TBA!