CROSSFIT

6/24/2019-6/30/2019
Monday
A. 3 Sets:
– 1-2 Rope Climbs (legless if possible)
Rest 30s
– AMRAP UB Supinated Pullups
Rest 30s
– 10-12 Body Rows (bar in rack, feet on bench)
Rest as needed between sets
B. For Time (15 min cap):
10-9-8….1
– Bar Facing Burpees
1-2-3….10
– S2OH (115/75) (+155/105)

Tuesday
A. Build Quickly to a “tough” (10-15 mins MAX)
– Back Squat X 1
Then:
2x AMRAP UB @ 75% of todays max
Rest 3-4 mins between
B. For Time: (8 min Cap)
– 30/24 Cal AB
– 20 Box Jump Overs (24/20) (30/24)
– 10 Front Squats (135/95) (+185/135)

Wednesday
A. A. 3 Sets:
– Bench Press X 4-5 (add weight to last week)
Rest 30s
– Bench Press X 15-20 (match load or add if needed)
Rest 3 mins between
B. Death By EMOM:
1-2-3-4…..(+2-4-6-8-10…)
– T2B (add 1 rep every round)
* 10/7 Pushups after each set

Thursday
A. 2 attempts to find Max RPM on AB+Watts on Rower
B. Every 5 mins for 30 (6 sets)
– 15s AB @ 90+%
Rest 60s
– 15s Row @ 70+%
Rest 60s
– 10 Burpees AFAP
Rest remaining time

Friday
A. 3 Sets:
– Deadlift X 4-5 (Add weight to last week)
Rest 30s
– Deadlift X 15-20 (match load or add if needed)
Rest 3 mins between
B. For Time:
– 30 Pullups
– 60 KB Swings (53/35) (+70/53)
– 90’ KB Walking Lunge (Down&Back)
– 60 KB Swings
– 30 Pullups

Saturday Woolfeman Special
!!!!!!!**FINAL WORKOUT AT YEAGER DRIVE**!!!!!!!

A. For Time w/ Partner
– 2301m Row (Yeager Address)
Then:
4 Rounds For Time (Years the Woolfeman has been Bossman)
– 14 Synchro BF Burpees (Suite #)
– 7 Squat Clean & Jerk (185/135) (+225/155) (coaches)
– 226 DUs (total Members)

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!