MondayWarm-upWarm-upEMOM x 7 MINUTES MIN 1 - :40 Mountain Climbers MIN 2 - :40 Good Mornings MIN 3 - :40 Up-Downs MIN 4 - :40 Bird Dogs MIN 5 - :40 Barbell Lunge Steps MIN 6 - :40 Deadlifts MIN 7 - :40 Burpees StrengthMetcon...
Bootcamp 1/24/21Warm-up3:00 minute row @ 1:00 EZ/Mod/Hard PVC Stretch/Mobility Walking Warm UpMetcon (Time)Cash-In: 400m run or 500m row, into- 5 Rounds of: 16 DB STO @ 8 each arm (50/35) 16 Hollow Rocks 16 Burpees Cash-Out: 400m run or 500m row...
SaturdayWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)In Teams of Two AMRAP 25 Complete Full Rounds of 5 Burpee Box Jump Overs 12/10 Cal AB 15 KB Swings ...
FridayWarm-upWarm-upON A 7:00 RUNNING CLOCK.. 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings StrengthMetcon (Weight)EVERY 3:30 x 5 SETS 6 Tempo Deadlifts (2011)* 8/8 Plate Elevated Curtsey Squats :30 Double Under...
ThursdayWarm-upWarm-upAMRAP x 8 MINUTES 100m Run 5 Plate Front Raises 5/5 Plate Lateral Raises 10 Plate Bent Over Row 10 Plate Ground to Overhead StrengthMetcon (Weight)4 SETS 6 Tempo Strict Press (1121) 10 Single DB Front Raises 10 DB Lateral Raises -Rest as Needed b/t Sets- (Score is Weight) WorkoutMetcon (5 Rounds for reps)5 SETS 10 Push Press...
WednesdayWarm-upWarm-up2 Rounds (10:00 CAP) 10 High Knees 20 Mountain Climbers 10 Butt Kicks Into.. 2 Rounds 10 Up-Downs 10 Scap Push-Ups 10 Reverse Lunges Into… 2 Rounds 4 Burpees 8 Jump Squats StrengthMetcon (Weight)4 Super Sets 6 Tempo Back Squats (30X1) 15 Single DB Glute Bridge-Up WorkoutCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell...
TuesdayWarm-upWarm-upAMRAP x 7 MINUTES 3 Cal Bike* 5 Push Press 5 Bent Over Rows 5 Perfect Push-Ups *Increase Cals by 2/1 each round. StrengthPush Press x1 Push Jerk x1 Split Jerk x1 (Weight)Every 1:30 for 8 Sets all @ 75-85% of your Push Press WorkoutMetcon (AMRAP...
MondayWarm-upWarm-up2 ROUNDS 200m/150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip Swings StrengthMetcon (Weight)EVERY 1:30 x 8 SETS* 1 Power Clean + 1 Front Squat + 2 Push Press *Work...
Bootcamp 1/17Warm-upTABATA WARM UP (:20 on/:10 rest) 4x Jump Rope 4x Plank Hold 4x Bike 4x Row 4x Hollow HoldWarm-upComplete w/ partner each movement (you go, I go style): 5 burpees 15 air squats 10 push-ups 20 sit-ups 2xMetcon (AMRAP - Reps)PARTNER WORKOUT Partners will work simultaneously for 24:00 minutes, alternating every 3:00 minutes between two...
SaturdayWarm-upCoaches ChoiceMetconMetcon (Time)IN TEAMS OF TWO COMPLETE 10 ROUNDS 4 ROPE CLIMBS (RX+ LEGLESS) 12 D BALL OR STONE TO SHOULDER 24 BURPEE BOX JUMP OVERS ...