Monday 02/17/25
Crossfit:
Front Squat 1RM
+
3 Minute AMRAP
3 DB Devil’s Press 35/20
6 DB Front Squats 35/20
9 Burpees
rest 1 minute x 4 rounds
Function:
Double KB Front Squat x 5 reps
rest 2 minutes x 4 sets
+
3 Minute AMRAP
3 Russian KBS
6 KB Goblet Squats
9 Burpees
rest 1 minute x 4 rounds
Tuesday 02/18/25
CrossFit & Function:
Five sets:
Bench Press x 2-3 reps
Rest :30 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest :90
EMOM 12
Even: 8-10 DB Floor Press (50/35)
Odd: 6-8 Push Press (95/65)
Wednesday 02/19/25
Crossfit:
10 sets:
3 back squats
10 sit-ups
10 Russian Swings 70/53
rest 2 minutes between sets
Function:
10 sets:
3 Sandbag Squats
10 Sit-ups
10 Sumo KBDL
rest 2 minutes between sets
Thursday 02/20/25
CrossFit & Function:
For total reps:
Tabata pull-ups
rest 1 minute
Tabata box jump-overs
rest 1 minute
Tabata push-ups
rest 1 minute
Tabata calories on the Assault Bike
*4 people per station”
Friday 02/21/25
CrossFit & Function:
EMOM 28
Station 1: 10/7 cal ski
Station 2: :30 Hang From Pull-up Bar
Station 3: 100ft Reverse Sled Drag
Station 4: :30 Plank
Saturday 02/22/25
CrossFit:
Macho Man
EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)
Function:
Macho Man
EMOM for as Long as Possible
3 DB Power Cleans (50/35 lb)
3 Front Squats (50/35 lb)
3 Jerks (50/35 lb)
Sunday 02/23/25
CrossFit & Function:
12 Rounds for time of:
Run 200m
10 DB Bench Press 50/35
30 Double unders
*You go, I go rounds