Monday BURN
Metcon
2000m Run
30 Reps Every 400m
Lunges
Jumping Squats
Push Ups
Toe Touches
30 Reps Every 400m
Lunges
Jumping Squats
Push Ups
Toe Touches
Monday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
5 L-Hang Pull Ups
8 Tall Box Jumps
5 DB Thrusters 50#/35#
8 DB Litter Carry Lunges
5 L-Hang Pull Ups
8 Tall Box Jumps
5 DB Thrusters 50#/35#
8 DB Litter Carry Lunges
Weekend Warriors
Strength
Metcon
3 SETS
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 EZ Row
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 EZ Row
*Both DB held in front, alternate pressing arms for 12 reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
4 DB Front Squats (50/35)
3 DB Box Step Over (20)
2 DB Thrusters
1 DB Devils Press
*Partner 1 completes one full round while Partner 2 rests. Then switch roles.
Friday BURN
Metcon
3 rounds
2m Row
2m Thrusters 45#/30#
2m Run
2m OH Lunge
2m D/Us
2m Row
2m Thrusters 45#/30#
2m Run
2m OH Lunge
2m D/Us
Friday CrossFit
Back Squat (1 x 20)
1-Mile Run (Time)
Max Effort 1-Mile Run
Carry additional weight of any type 25#/15#
Thursday BURN
Metcon
6 Rounds
750m Row
15 Burpee Over Rower
20 1-Arm Alt DB Snatch
750m Row
15 Burpee Over Rower
20 1-Arm Alt DB Snatch
Thursday CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlifts, 225# / 155#
Handstand Push-ups
Wednesday BURN
Metcon
4 RFT
22 Push Press 30#/15#
44 Back Squats
800m Run
22 Push Press 30#/15#
44 Back Squats
800m Run
First round should remain in the YELLOW. Stay paced on the run. Did you stay in the YELLOW while maintaining your pace?
Wednesday CrossFit
Metcon (AMRAP – Reps)
Tabata
Air Squats
Air Squats
Metcon (AMRAP – Reps)
Tabata
Push Press 45#/15#
Push Press 45#/15#
Metcon (AMRAP – Reps)
Tabata
T2B
T2B
Metcon (AMRAP – Reps)
Tabata
Box Jump Over
Box Jump Over
Tuesday BURN
Metcon (Time)
For Time
Tabata Squat
1500 Meter Row
Tabata Lunge
1500 Meter Row
Tabata Abs
1500 Meter Row
Tabata Squat
1500 Meter Row
Tabata Lunge
1500 Meter Row
Tabata Abs
1500 Meter Row
Tabata = 20 seconds of work/10 seconds rest x8