Monday 07/14/25
CrossFit:
Back Squat x 5 reps
rest 2 minutes between sets x 2 sets
Then…
One Big Drop Set:
15-30 Reps @50% of your max
+
Every 2 minutes until complete rotate between:
even – work towards 120 Cal Row
odd – work towards 120 Wallballs
Function:
Sandbag Squat x 8–10 reps (controlled tempo)
Rest 2:00 seconds between sets x 2 sets
Then… One Big Drop Set:
15–30 Sandbag Squats @ ~50% of working weight
(Focus on unbroken effort, maintaining position under fatigue)
Every 2 minutes until complete rotate between:
120 Cal Row
120 Wallballs
Tuesday 07/15/25
CrossFit:
Bench Press x 5 reps
rest 2 minutes x 3 sets
+
AMRAP 5
200m Farmer’s carry
max situps
rest 2 minutes
+
AMRAP 5
Max unbroken pull-ups
Max unbroken DB Floor Press 50/35
rest 2 minutes
+
AMRAP 5
200m SB Carry
Max Knees to Chest (weighted with Medball)
Function:
DB Floor Press x 8–10 reps (controlled tempo)
Rest :90 seconds x 3 sets
+
AMRAP 5:
100m Farmer’s Carry (light/mod DBs)
Max Sit-ups (remaining time)
Rest 2:00
+
AMRAP 5:
Max Ring Rows (unbroken)
Max DB Floor Press (light/moderate)
Rest 2:00
+
AMRAP 5:
100m Medball Hug Carry
Max Tuck Crunches or Medball Toe Taps (weighted if possible)
Wednesday 07/16/25
CrossFit:
3 Thrusters from the rack
rest :15
5 Seated Box Jumps
rest 2 minutes x 4 sets
+
Every :90 for 8 rounds
6 DB Reverse Lunges 35/20
6 DB Renegade Rows
6 Double DB Snatches
Function:
3 DB Front Squats (from the floor or hang, moderate to heavy)
rest :15
5 Tall Box Step-ups (drive through the foot, controlled lowering)
rest 2 minutes x 4 sets
Every :900 x 8 Rounds:
6 DB Reverse Lunges 35/20
6 DB Bent Over Rows
6 Double DB Swings
Thursday 07/17/25
CrossFit & Function:
Core:
30 Plank Pull-Throughs
10 Barbell Rollouts
rest 2 minutes x 4 sets
+
400m run
16 Burpees
400m run
12 Burpees
300m run
9 Burpees
200m
6 Burpees
Friday 07/18/25
CrossFit & Function:
AMRAP 3
12 DB Front Squats 50/35
12 Toes to Bar
12 Box Jumps
rest 1 minute x 4 rounds
*Pickup where you left off
**score is rounds plus reps
Saturday 07/19/25
CrossFit:
On a 3 minute clock:
1 round of DT:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder to overhead (155/105)
Max calories on Ski Erg in remaining time
Rest 3 minutes between rounds x 4 rounds
Function:
On a 3 minute clock:
1 round of DT:
12 DB Deadlifts
9 DB Power Cleans
6 DB Push Press
Max calories on Ski Erg in remaining time
Rest 3 minutes between rounds x 4 rounds
Sunday 07/20/25
CrossFit & Function:
In teams of 2:
100 DB Bench Press
100 Ring Rows/Inverted Rows
100 Russian KBS
500m Medball Run