CROSSFIT
8/10-8/16
Monday
A. Every 90s for 12 mins (8 sets)
– Back Squat X 4 @ 31X1 (build to heavy)
B. 3 Sets:
3 min AMRAP:
– 20 BF Burpees
– AMRAP Power Cleans
Rest 3 mins
*RX Weights:
Set 1) 95/65 (+135/95)
Set 2) 115/75 (+165/115)
Set 3) 135/95 (+185/135)

Tuesday
A. 10 Min Clock:
– AMRAP Strict Pullups
*Every break= “tough” set of HSPU (+ Strict)
B. For Time:
– 100 DUs (200 singles)
– 50 Alt.DB Snatch (50/35)
– 100 DUs
– 50 Alt.DB Snatch
– 100 DUs

Wednesday
A. 3 Sets:
– Front Squat X 3.3 (15s between)
Rest as needed
B. 4 Min AMRAP:
– Max Wall Balls (20/14)
@ 7:00
C. 3 Min AMRAP:
– Max 1DB Box Step Ups (50/35) (24/20)
@ 12:00
D. 2 Min AMRAP:
– Max Air Squats

Thursday
A. 3 Sets:
– 60s Max Bench Reps (135/95)
Rest 60s
– 60s Max Bent Over Row (95/65)
Rest 2 mins
B. For Max Reps:
0-3) Max Cals AB
3-6) Max BBJO(24/20)
6-9) Max Cals AB
Rest to 15:00
C) For Max Reps:
0-3) Max Cals Row
3-6) Max Lateral Burpee over the rower
6-9) Max Cals Row

Friday
A. 3 Sets:
– Squat Snatch X 1.1.1.1.1 (heavy)
Rest 30s
– AMRAP UB T2B
Rest as needed
B. For Time:
21-15-9
– Deadlifts (185/135) (+225/155)
– HSPU
into
15-12-9
– OHS (95/65) (135/95)
– HSPU

At Home Body Weight WODS
AT HOME WODS
Day 1
A. Accumulate:
– 200 Walking Lunge Steps
*Every break = “tough” set of Pushups
B. 25 Rounds For Time:
– 3 Burpees
– 6 Sit Ups
– 9 Air Squats
C. 3-4 Sets:
– 30s Hollow Hold
– 30s Bicycle
– 30s Leg Lifts
Rest as needed

Day 2
A. Accumulate:
– 4-5 Mins of Wall Sits
*Every break = 30 Air Squats
– 4-5 Mins of HS Hold
*Every break= 20 Pushups
– 4-5 Mins of planking
*Every break=20 Hollow Rocks
B. 4-5 Sets:
3 Min AMRAP
– 10 BBJO (pick an object!)
– 20 Alt. Jumping Lunges
– 30 Sit Ups
*Rest 60s, and pick up where you left off!

Day 3
A. 3-4 Sets:
– 1 Leg RLE split squat X burnout @ 31X1
– Cossack Squat X Burnout
– V-Ups X Burnout
B. 3-4 Sets:
40s on/20s off
– Air Squats
– Pushups
– Sit Ups
– Burpees
C. 3-4 Sets:
– 30-45s Wtd. Plank
– 10 Wtd. Toe Touches + 10 Wtd. V-ups + 20 Wtd. Russian Twists
– 20-30s Hollow Hold
Rest as needed between sets

FUNCTIONAL BODY BUILDING
Due to class restrictions, we have put this class on HOLD until further notice 🙂
SPICY 60
Due to class restrictions, we have put this class on HOLD until further notice 🙂
OLYMPIC WEIGHTLIFTING
Due to class restrictions, we have put this class on HOLD until further notice 🙂