CROSSFIT

4/15/2019-4/21
Monday
A. 3 Sets:
– Front Squat X 6 @ 31X1 (heavy as possible)
Rest 30s
– AMRAP UB Wall Balls (20/14)(30/20)
Rest 3-4 mins
B. 2-3 Sets:
– 50’ DB OH Walking Lunge (Right arm)
– AMRAP Strict Pullups
– 50’ DB OH Walking Lunge (left arm)
– AMRAP Kipping Pullups

Tuesday
A. 6 Min AMRAP:
– 400m Run
– 20/15 Cal AB (RX+=30/24)
– AMRAP BBJO (24/20) w/ remaining time
Rest 4 mins
B. 6 Min AMRAP:
– 400m Run
– 20/15 Cal Row (RX+=30/24)
– AMRAP Lateral burpee over the rower w/ remaining time
Rest 4 mins
C. 6 Min AMRAP:
– 400m Run
– 100 DUs (RX+=wtd rope)
– AMRAP Burpee to 6” target

Wednesday
A. 3 Sets:
– Strict Press X 4 (add weight to last week)
+
1xAMRAP @30/20# less than “A” (should be more than last weeks AMRAP)
B. For Time (20 min Cap):
– 20 Power Cleans (155/105) (RX+= 185/135)
– 20 T2B
– 20- Squat Cleans (135/95) (RX+= 165/115)
– 20 T2B
– 20 Thrusters (115/75) (RX+= 135/95)
– 20 T2B

Thursday
Complete the following w/ a partner:
A. 10 Rounds (5 each, alt full rounds)
– 15/12 Cal AB
– 30 Air Squats
– 15/12 Cal Row
B. 2-3 Sets:
– 20 V-Ups
– 15 Leg Lifts
– 20 Ab Mat Sit Ups
– 30s Hollow Hold

Friday
A. For Time:
5 Rounds:
– 10 Deadlifts (135/95)
– 10 Lateral burpee over the bar
Then:
3 Rounds:
– 12 SDLHP (95/65)
– 12 Pullups
Then:
– 40 Snatches (75/55)

Saturday
– Woolfeman Special (TBA)

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

FUNCTIONAL BODY BUILDING

Monday 4/15/2019
A. 2 Sets:
– 60s AB
– 10 Banded Monster Steps (each side)
– 5 Cossack Squats + 5 Russian Babys
– 5 Inchworms
B. 3 Sets:
– RLE Split Squat X 8-10 @ 31X1
– Strict Pullups X 8-10
– X DB Bench X 8-10
C. 3 Sets:
– BB Hip Thrusts X 12-15
– 1DB Bent Over Row X 8-10 (each)
– Wtd. Pushups X 8-10

Wednesday 4/17/2019
A. 2 Sets:
– 20-30s Nose to wall hold
– 1 arm kneeling DB Press X 8-10 (each)
– 60s Plank Hold
B. 3 Sets:
– Strict Press X 5 + AMRAP Push Press (same weight)
– 20 GHD Sit Ups + 20 Leg Lifts
C. 3-4 Sets, 30s on/30s off
– DB Hammer Curls
– Banded Tricep Extensions
– Hollow Rocks

SPICY 60

Monday 4/15/2019
A. 10 Min AMRAP:
5-10-15-20 (females= 4-8-12-16…)
– Cals AB
*15 Air Squats After Each Set
Rest 5 mins
B. 10 Min AMRAP:
5-10-15-20 (females= 4-8-12-16…)
– Cals Row
* 6 Lateral Burpees Over The rower after each set
C. CORE!

Wednesday 4/17/2019
Complete w/ partner (both working at same time):
A. 8 Min AMRAP:
– Cals Row
– Wall Balls (20/14)
Rest 4 mins
B. 8 Min AMRAP:
– Cals AB
– Sandbag Bear Hug Carries
C. 8 Min AMRAP:
– Cals Ski
– Pushups
D. CORE!

OLYMPIC WEIGHTLIFTING

TBA!