Monday 08/11/25
CrossFit
Every 2 minutes for 12 minutes
1 Power Clean + 2 Front Squats
+
55 Manmakers
Function:
Every 2 minutes for 12 minutes
1 DB Power Clean (each arm) + 2 DB Front Squats (both DBs)
+
For Time:
10 Rounds:
5 DB Devil’s Press (moderate load)
5 DB Front Squats
Tuesday 08/12/25
CrossFit:
5 Strict press@70-75%
rest 2 mins x 3 sets
Then…
15-30 reps@50%
+
Buy In:
50/40 Cal Bike Erg
Then…
6 Rounds
5 Push Press 135/95
5 Box Jumps 30″/24″
Function:
DB Z Press x 6–8 reps
rest 90 seconds x 3 sets
Then…
15–30 reps @ ~50% of working weight
Buy In:
40/30 Cal Bike Erg
Then…
6 Rounds
5 DB Push Press (moderate/heavy)
5 Squat Jumps
Wednesday 08/13/25
CrossFit:
100 DB Bench Press 35/25
100 Alt. DB Snatches
100 Sit-ups
100 DB Reverse Lunges
*start half of the class on Lunges
Function:
100 DB Floor Press 35/25
100 Hang DB Power Cleans
100 Sit-ups
100 DB Reverse Lunges
Thursday 08/14/25
CrossFit & Function:
5 Rounds
300m Run
250m/200m Row
100ft KB Front Rack Carry 35/20
Friday 08/15/25
CrossFit:
A1.L-Sit on Parallettes or Boxes (10–20 sec)
A2.Top of DB Hex Hold (20–30 sec)
For Time:
21-15-9
Dumbbell Thrusters (50/35)
Lateral Burpees Over DBs
V-ups
Function:
A1. Tuck Hold on Parallettes or Box (10–20 sec)
A2. DB Suitcase Hold (20–30 sec, heavy)
For Time:
21-15-9
DB Thrusters (light/moderate, full depth)
Lateral Burpees Over DBs (step or jump based on ability)
V-ups (or challenging Tuck-Ups)
Saturday 08/16/25
CrossFit:
20 rounds for time of:
2 power cleans (185/125)
3 box jumps (24/20)
4 chest-to-bar pull-ups
Function:
20 rounds for time of:
2 DB Power Cleans
4 Box Step-ups
4 Ring Rows
Sunday 08/17/25
Partner WOD
“Core & Carry” – For Time:
Teams of 2 – Complete:
100 Sit-Ups
80 Dumbbell Push Press (50/35)
60 Toes-to-Rig (or Hanging Knee Raises)
400m Farmer Carry (split as needed, heavy but unbroken sets encouraged)
60 Toes-to-Rig
80 Dumbbell Push Press
100 Sit-Ups
Partners split reps however they want.