Monday 08/26/24
Crossfit:
Back Squat- In 15 minutes build to a heavy single
+
50 calorie Bike Erg Sprint AFAP
+
Core:
3 sets:
15 V-Ups
30 Russian Twists w/plate (15/10)
rest :90
Function:
In 15 minutes complete 5×8 Cyclist Squats (DBs by your side)
+
50 calorie Bike Erg Sprint AFAP
+
Core:
3 sets:
15 V-Ups
30 Russian Twists w/plate (15/10)
Tuesday 08/27/24
Crossfit:
Push Jerk x 3 reps (build)
rest 2 minutes x 3 sets
+
2 minute clock:
300/250m row
Max Handstand Push-ups w/remaining time
rest 2 minutes x 3 sets
Function:
Strict Press x 6 reps (build)
rest 2 minutes x 3 sets
+
2 minute clock:
300/250m row
Max DB Push Press w/remaining time
rest 2 minutes x 3 sets
Wednesday 08/28/24
Crossfit:
Every 5 minutes, for 25 minutes (5 sets) for time:
15/10 Cal Ski
12 Burpees
9 Power Snatches (115/75 lbs)
Function:
Every 5 minutes, for 25 minutes (5 sets) for times:
15/10 Cal Ski
12 Burpees
15 Plate Ground to Overhead
Thursday 08/29/24
Crossfit:
Thruster x 3 reps (from the rack)
rest 2:00 x 4 sets
+
50-40-30-20-10
Double Unders
Sit Ups
Function
DB Thruster x 8 reps
rest 2:00 x 4 sets
+
50-40-30-20-10
Double Unders
Sit Ups
Friday 08/30/24
Crossfit/Function:
EMOM 28
Station 1: 10/7 cal ski
Station 2: :30 Plate Pinch Hold
Station 3: 100ft Reverse Sled Drag
Station 4: rest
Saturday 08/31/24
Crossfit:
1 Clean Pull+ 1 Power clean
Rest 2 minutes x 4 sets
+
AMRAP 12
3 Chest to Bar Pull-ups
6 Hang Power Cleans (95/65)
12 Barbell Front Rack Reverse Lunges (95/65)
Function:
4 heavy Pendlay rows
Rest 2 minutes x 4 sets
+
AMRAP 12
3 Strict Pull-ups
6 Russian KBS
12 Goblet Reverse Lunges
Sunday 09/01/24
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
1 set at each station-Done outside, if possible