Tuesday BURN
Warm-up
Metcon
400m Jog
100 Air Squats with exaggerated arms and explosive hips
100 Air Squats with exaggerated arms and explosive hips
BURN
Metcon (Time)
5 RFT
75 Cal Row
20 10 Burpee Over Rower
20 Goblet Squats
75 Cal Row
20 10 Burpee Over Rower
20 Goblet Squats
Tuesday CrossFit
Warm-up
3 Rounds/10 – 15 Reps Each
Squats
Lunges
Sit Ups
Push Ups
Add a twist wear applicable during round 3
Squats
Lunges
Sit Ups
Push Ups
Add a twist wear applicable during round 3
Weightlifting
Push Press (10, 10, 10)
Make every set of 10 a challenge.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 RFT
10 Swings
10 Burpee Over KB
10 Goblet Squats
10 Swings
10 Burpee Over KB
10 Goblet Squats
Monday BURN
Warm-up
Metcon
DROM (dynamic range of motion) – sequence starts with arms ‘open and close’ and ends with ‘toe-touch and reach high’
10 Lunges
10 Lunge and Twist
10 Lunge and Twist arms on horizon
x3
5, 4, 3, 2, 1 Push Ups
100 Rope Skips
10 Lunges
10 Lunge and Twist
10 Lunge and Twist arms on horizon
x3
5, 4, 3, 2, 1 Push Ups
100 Rope Skips
BURN
Metcon (Time)
200m Run with Arms Over Head
200m Run
200m Run with Arms Extended Forward (Frankenstein)
200m Run
100m Lunge
x4
200m Run
200m Run with Arms Extended Forward (Frankenstein)
200m Run
100m Lunge
x4
Holding a small weight will make you look less silly while running with your arms over your head. But you’ll hurt more for sure. Your choice.
Happy Easter
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
5 DB OH Squat
5 DB OH Lunge
200m Run
10 DB Front Squat
10 DB Front Rack Lunge
15 Burpees
15 DB Thrusters
15 DB Litter Carry Lunges
5 DB OH Squat
5 DB OH Lunge
200m Run
10 DB Front Squat
10 DB Front Rack Lunge
15 Burpees
15 DB Thrusters
15 DB Litter Carry Lunges
You and partner work at same time and perform every Rep in-sync, together.
After each round you both race for the egg that’s approx 100m away.
No running to race!
Maybe bearcrawl, skip, long jump, or side step would all work.
Put any value on the egg you’d like!
AMRAP movements can be done with pair or single dumblell, kettlebell or heavy object of choice. Alternate sides if doing single arm.
BURN Worship
Metcon (AMRAP – Rounds and Reps)
AMRAP 33
100m Run
10 Sit Ups
10 Hollow Hold to Plank
10 Broad Jumps
+100m and +10 Reps each movement, every round
100m Run
10 Sit Ups
10 Hollow Hold to Plank
10 Broad Jumps
+100m and +10 Reps each movement, every round
Don’t be in a hurry.
Keep hips stable while transitioning from hollow hold (top of push up) to plank (forearms on ground).
Try not to get owned by the broad jumps.
Keep hips stable while transitioning from hollow hold (top of push up) to plank (forearms on ground).
Try not to get owned by the broad jumps.
Weekend BURNER
Metcon (Time)
400m Run
55 Thrusters
150 Double Unders
55 Push Press
35 Burpee Over Bar
55 Power Clean
400m Run
55 Front Squats
150 Double Unders
55 Hang Power Snatch
35 Burpee Over Bar
55 Thrusters
150 Double Unders
55 Push Press
35 Burpee Over Bar
55 Power Clean
400m Run
55 Front Squats
150 Double Unders
55 Hang Power Snatch
35 Burpee Over Bar
Weekend Worriors
Thruster (3, 3, 2, 2, 1)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
Friday BURN
Metcon (AMRAP – Reps)
10m Clock
1600m Run
Max Wall Ball
-rest 2m-
8m Clock
1000m Run
Max Sit Ups
-rest 4m-
6m Clock
800m Run
Max Front Rack Hold 95#/65#
1600m Run
Max Wall Ball
-rest 2m-
8m Clock
1000m Run
Max Sit Ups
-rest 4m-
6m Clock
800m Run
Max Front Rack Hold 95#/65#
Score is total reps of max efforts movements. 5 seconds of Front Rack hold equals 1 rep. Spice it up by holding in bottom of the front squat!
Friday CrossFit
Metcon (Time)
5 RFT
Run 400m
15 Power Snatch 95#/65#
10 Back Squat
5 Front Squat
Run 400m
15 Power Snatch 95#/65#
10 Back Squat
5 Front Squat
20 minute Time Cap
Thursday BURN
Metcon (AMRAP – Reps)
90 Seconds Each
Banded Split Squat
Jumping Squats
Walking Lunge
Russian Twists
Alt Pistol Squats
Wall Ball
Box Jump
x3
Banded Split Squat
Jumping Squats
Walking Lunge
Russian Twists
Alt Pistol Squats
Wall Ball
Box Jump
x3