Weekly Crossfit & Function Workouts 06/08/26 – 06/14/26

Monday 06/08/26
CrossFit & Function
Back Squat 1-1-1-1-1
rest 3 minutes between heavy singles
+
Acid Bath
500 meter Ski Erg
500 meter Row1
1,000 meter Bike Erg
As Fast As Possible!!

Tuesday 06/09/26
Crossfit:
AOTM WOD ERIC
Bench Press x 1 heavy
rest :30
4 Plyo Push-ups
rest 2 minutes x 4 sets
+
EMOM 10
Even: 6-8 Burpees
Odd: 6-8 Pull-ups

Function:
Bench Press x 1 heavy
rest :30
4 Medball Chest pass to wall
rest 2 minutes x 4 sets
+
EMOM 10
Even: 6-8 Squat Thrusters
Odd: 6-8 Bent Over Rows heavy

Wednesday 06/10/26
Crossfit:
AMRAP 3:
8 Hang Power Cleans 135/95
12 Box Jumps 24″/20″
16/12 Cal Bike Erg
rest 3 minutes x 4 sets
*pick up where you left off
**score is rounds + reps

Function:
AMRAP 3:
8 DB Hang Power Cleans 50/35
12 Box Step-ups 24″/20″
16/12 Cal Bike Erg
rest 3 minutes x 4 sets
*pick up where you left off
**score is rounds + reps

Thursday 06/11/26
Crossfit:
50ft Filly Carry Left
50ft Filly Carry Right
rest 2 minutes x 3 rounds
+
3 rounds
20 Reverse Lunges
30 Alternating Single Leg V-ups
15/12 Cal Row
*start one group on row

Function:
50ft Filly Carry Left
50ft Filly Carry Right
rest 2 minutes x 3 rounds
+
3 rounds
20 Plate Step-ups
30 Russian Twists
15/12 Cal Row
*start one group on row

Friday 06/12/26
Crossfit:
Every 1:30 x 6 Sets:
1 Tall Power Clean
1 Front Squat
+
EMOM 10
1 Deadlift ascending weight
Men: 225,235,245,255,265,275,285,295,305,315
Women: 125,135,145,155,165, 175,185,195,205,215
Rest 4 minutes
Then…
AMRAP :60 Power Cleans 135/95

Function:
Every 1:30 x 6 Sets:
2 KB High Pull
2 KB Goblet Squats
+
EMOM 10
1 Deadlift ascending weight
Men: 225,235,245,255,265,275,285,295,305,315
Women: 125,135,145,155,165, 175,185,195,205,215
Rest 4 minutes
Then…
AMRAP :60 DB Power Cleans 50/35

Saturday 06/13/26
Crossfit:
Bench Press- 10-8-6-4-2
rest 2 minutes between sets
+
EMOM 15
1-10/7 Cal Bike Erg
2-10-12 Push-ups
3- 6-8 Toes to Bar

Function:
Bench Press- 10-8-6-4-2
rest 2 minutes between sets
+
EMOM 15
1-10/7 Cal Bike Erg
2-10 DB Bench Press 35/20
3- 10 Lying Leg Raises

Sunday 06/14/26
Team WOD:
Buy In:
2 Minute Plank Together

20 Rounds:
5 Burpees
10 KB Deadlifts
Alt.rounds with Partner

Cash Out:
100 Flutter Kicks
100 Bicycle Crunches
*shared