Monday, August 19, 2019

Strength
Front Squat [Video]
Build to 90% of your 1rep Front Squat.
Then complete 3 sets 3 Front Squats, #10 heavier than last week.
First week = 75% of your 1rep.

Conditioning
AMRAP in 18 Minutes:
Run 600 meters
35 Air Squats
25 Push-ups
Run 400 meters
35 Air Squats
25 Push-ups
Run 200 meters
35 Air Squats
25 Push-ups

Rx+: Wear a vest. Every 100m is 1 rep.
If you complete Round 1 under 18 minutes, start Round 2 with the 200m Run and work back up.

Sunday, August 18, 2019

9AM CROSSFIT WOD
Partner Workout

For Time:
200 Walking Lunges (Switch every 20 Lunges)
100 Dumbbell Push Press (#50/35 Rx; 80 HSPU Rx+)
100 Pull-ups (50 Ring Muscle-ups for Rx+)
20 Man Markers (#50/35)

Optional Additional Work
100 Calorie Airdyne or Ski
Partners switch as needed.

10AM RUNNING WOD
AMRAP in 14 Minutes:
20 Russian Kettlebell Swings
Run 200 meters
20 Lateral KB Burpees
Run 200 meters
Row 500 meters
Run 200 meters
20 Lateral KB Burpees
Run 200 meters
20 Russian Kettlebell Swings

Saturday, August 17, 2019

8am Bootcamp
Partner AMRAP in 2 Minutes at Each Station (Partners switch every 20sec):
• Burpee to Curl to Press
• Tuck Jump to Military Plank
• Double DB Russian Swing
• Rotation High Knees
• Wide Squat Front Press
• Reverse Crunches 

Rest 2 Minutes

Repeat the 6 AMRAP Movements 

Rest 2 Minutes

Run 1 Mile Together

9am CrossFit
Partner WOD:
100 Clean & Jerks (#135/95)

After every 25 reps, walk your barbell 200m in the Front Rack.
Every 3 minutes, partners perform 10 Burpees each.

Sunday, August 11, 2019

9AM CROSSFIT WOD
Partner Workout

From 0-10 Minutes:
AMRAP, Alternating Rounds Of:
• 1 Wall Climb
• 10 Hang KB/DB Snatch
• Sled Push Turf Width Down & Back

At 12 Minutes:
Run 800 meters together

From 17-25 Minutes:
AMRAP, Splitting Reps Of:
• 30 Hang Clean & Jerks (#95/65)
• 30 Push-ups
• 30 Calorie Row or Airdyne or Ski

10AM RUNNING WOD
AMRAP in 15 Minutes:
• Run 200 meters
• Row 250 meters

* Every 2 rounds, complete 20 Air Squats + 20 Push-ups, then carry on.

Optional Additional Work
5-6 x 100m Strides