CROSSFIT

7/8/2019-7/14/2019
Monday
A. For Time:
– 125 Wall Balls (20/14)
By method of:
2 Min AMRAP;
– 12/9 Cal Row
– AMRAP Wall Balls
Ret 60s
B. 2-3 Sets:
– RLE Split Squat X 5-6 (each leg)
– 10 V-ups+ 20 Hollow Rocks + 10 V-Ups

Tuesday
A. 15 Min EMOM:
1) “tough” UB Set of Strict Pullups (+w/ weight vest)
2) “tough” UB Set of Bench Press (75/60% of BW)
3) Rest
Resrt 5-10 mins, then
B. 15 Min EMOM:
1) “tough” UB Set of KB Swings (53/35) (70/53)
2) “tough” UB Set of Pushups (+w/ weight vest)
3) Rest

Wednesday
A. For Time:
– 50/40 Cal Row
– 30 Front Squats (135/95)
– 50/40 Cal AB
– 30 OHS (95/65)
B. 2-3 Sets NFT:
– 5-6 Strict T2B + Hanging Knee Raise X AMSAP
– 15 Leg Lifts + 30 Bicycle+15 leg lifts

Thursday
A. 2 Rounds:
– 3 Min AB @ “easy” pace
– 2 Min Row @ “MOD” Pace
– 1 Min Ski (or AB) @ “FAST” pace
– 1 min Max BF Burpee
Rest 60s
– 3 Min AB @ “easy” pace
– 2 Min Row @ “MOD” Pace
– 1 Min Ski (or AB) @ “FAST” pace
– 1 min Max BBJO (20/16”)
* Jump completely over the box

Friday
A. 3 Sets:
– Seated Strict Press X 4
+
2 Sets:
– Standing Strict Press X AMRAP (use last weeks weight, compare/improve)
Rest as needed
B. 15 Min AMRAP:
– 120 DUs
– 40 T2B
– 30 DB S2OH (50/35)
– 20 Back Squats (185/135) (+225/155)
*From Rack

FUNCTIONAL BODY BUILDING

Monday 6/24
A. 3 Sets:
– 8-10 Strict Pullups
– 5 Strict T2B
B. 3-4 Sets:
– DB Bent Over Row X 6-8 (EACH, heavy) + 15-20 BB Row (light)
– 1 arm Tricep Kick Backs X 6-8 (heavy) + 15-20 skull crushers (lighter)
– 15 Leg Lifts + 30 Flutter Kicks + 15 leg lifts
C. 2-3 Sets:
– Banded Bar Bicep Curl + Hammer X Burnout
– Banded Bar Tricep ext. Sup+Pro X Burnout
– 15 Sit Ups + 30 Bicycle + 15 Sit Ups

Wednesday 6/26
TBA

SPICY 60

Monday 6/24
A. Every 3 mins until failure:
– 12/9 Cal AB
5-10-15-20…
– BBJO (24/20)

Wednesday 6/26
A. For Time:
– 100/80 Cals AB
By Method of:
Every 3 mins:
– 500/400m Row
– AMRAP Cals AB
Rest 60s

OLYMPIC WEIGHTLIFTING

TBA!