Core Blast 6:45pm!
Strength:
E3MOM 15
5 Bench Press (↑)
Conditioning:
With a Partner, Divide Reps As Desired
AMRAP 20
10 Burpees Over the Kettlbell (Rx+: 15)
20 Box Jumps (24/20) (Rx+: 30/24)
30 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400m Run Together
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Complex | Mobility- Hips and Hamstrings |
| Tuesday | Bench Press | Core Blast 6:45PM!!! |
| Wednesday | 6RM Back Squat/ Deadlift Test | Skills Class: 6:40PM – Double Unders and Kipping Toes to Bar |
| Thursday | Split Jerks | |
| Friday | Squat Snatch | |
| Saturday | Long EMOM | Free Beginner CrossFit Class – 12:00PM REGISTER |
| Sunday | Power Clean Complex | Yoga – 10:00AM |
Strength:
EMOM 12
1: 3 Kip Swings + 3 Toes to Bar + 3 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 5 – 10 Russian Push Ups (Fx: Tempo Push Ups 30×3)
3: 10 Gymnastics Sit Ups
4: Rest
Conditioning:
EMOM 12
1: AMRAP Ski Calories
2: Rest
3: AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
4: Rest
5: Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest
Strength:
EMOM 10
1 Squat Clean @80 – 85%
Conditioning:
AMRAP 16
8 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)
16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13)
32 Sit Ups
Strength:
E2MOM 18
Split Jerks
1 – 3: 3 @70 – 75%
4 – 6: 2 @75 – 80%
7 – 9: 1 @80 – 85%
Conditioning:
3 Rounds
Work :30/Transition :10
1: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)
2: AMRAP Kettlebell Swings
3: AMRAP Russian Kettlebell Swings
4: Rest
5: Rest
Kettlebell Weights:
(32/24) (Fx: 24/16)
Conditioning :
“Nancy”
5 Rounds
400m Run
15 Overhead Squat (95/65)
Strength:
3 Rounds
2 Turkish Get Ups Each Arm (↑)
10 Alternating Barbell Side Bends
10 Each Side Pallof Press + Rotation
Strength:
Every 1:30 for 8 Sets
2 Power Snatches @80 – 85%
Conditioning:
AMRAP 14
4 – 8 – 12 – 16 – 20…
Front Rack Lunges (135/95) (Fx: 95/65)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)
SKILLS CLASS TONIGHT AT 6:40PM (Ring Muscle ups)!
Strength:
E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
Conditioning:
2 Rounds
30 Burpees Over the Bar
15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)
Core Blast 6:45pm!
Conditioning:
5 Rounds
100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
But…
E5MOM Including 0:00
20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
1:00 Time Cap on Each Ski