Thursday CrossFit
Metcon
Metcon
EMOM x 9 MINUTES
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Plank
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Plank
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Slam Balls
200m Run
20 Sit-ups
200m/150m Row
10 Slam Balls
Thursday BURN
Metcon (AMRAP – Reps)
2m Each Max Effort
Row for Cal
T2B
Sit Ups
Step Ups 20#/10#
Goblet Squat
x3
Row for Cal
T2B
Sit Ups
Step Ups 20#/10#
Goblet Squat
x3
Thursday CrossFit
Strength
Deadlift (10-8-6-4-2)
Rest 1:30 between sets.
Metcon (AMRAP – Reps)
EMO2M 18
10 Deadlift 225#/155#
10 Swing 70#/44#
Max Burpee
10 Deadlift 225#/155#
10 Swing 70#/44#
Max Burpee
Finisher
Metcon
4 Sets
10 Box Dips
12 Single Arm Tricep Ext (6 each arm)
Only resting in transition
Wednesday BURN
Metcon (Distance)
8m Row for Meters
2m Slam Ball Burpees
8m Run for Meters
2m Jumping Squats
8m Row for Meters
2m Rope Skips
2m Slam Ball Burpees
8m Run for Meters
2m Jumping Squats
8m Row for Meters
2m Rope Skips
Wednesday CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
AMRAP x 4 MINUTES
Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
AMRAP x 4 MINUTES
Max Cal Row
Finisher
Metcon
FOR QUALITY
3:00 Max Ring Plank
3:00 Max Ring Plank
-Rest 1:00-
FOR QUALITY
3:00 Max Goblet Wall Sit (53/35)
*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.
Wall sit you should be just below parallel
Monday BURN
Metcon (Time)
3 RFT
1500m Row
50 Jumping Squats
50 Russian Twists 14#/10#
1500m Row
50 Jumping Squats
50 Russian Twists 14#/10#
Tuesday CrossFit
Front Squat (5 x 5 @70-75%)
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
MIN 1 – Max Front Squats (155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is total front squats. Goal is 30+
Monday CrossFit
Strength
Metcon (Weight)
3 Sets
8/8 Single Arm Half Kneeling KB Press
12 KB Bent Over Row
8/8 Single Arm Half Kneeling KB Press
12 KB Bent Over Row
Metcon
Metcon (Time)
FOR TIME
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)
*10 Toe 2 Bar after every full set
-14:00 Cap-
Weightlifting
Snatch Balance (3×5 )
Keep loading moderate. Focus on position, control, and speed.
Monday BURN
Weekend Warriors
5k Row (Time)
Max Effort 5k Row