Monday 09/15/25
CrossFit:
Back Squat x 1 rep
rest 2 minutes x 4 sets
+
3 minute clock:
12/9 cal row
6 Double Push-up Burpees
Max Front Squats remaining time (115/85)
rest 3 minutes x 3 rounds
Function:
Sandbag Squat x 3 reps
rest 2 minutes x 4 sets
+
3 minute clock:
12/9 cal row
12 Jump Squats
Max Goblet Squats remaining time (70/53)
Tuesday 09/16/25
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: 2 Wall walks
Odd: 6-8 Strict Press (95/65)
Wednesday 09/17/25
Crossfit:
Buy-in:
50/40 Calorie Bike Erg
Into…
10-9-8-7-6-5-4-3-2-1:
Power Snatch (95/65)
Toes to Bar
Function:
Buy-in:
50/40 Calorie Bike Erg
Into…
10-9-8-7-6-5-4-3-2-1:
DB Power Snatches 50/35
V-ups
Thursday 09/18/25
Crossfit & Function:
3 Rounds For Time:
500m Run
20 Burpee Box Jumps (24″/20″)
30 Thrusters, 45 / 35 lb
Time Cap: 30 Minutes
Friday 09/19/25
Crossfit:
Bench Press x 3 reps
rest 2 minutes x 4 sets
+
5 Rounds
100m Sandbag Carry
10 Pull-ups
10 Sit-ups
10 Wall Balls (20/14 lb)
Function:
DB Floor Press x 3 reps
rest 2 minutes x 4 sets
+
5 Rounds:
100m Farmer Carry (DB or KB)
10 Ring Rows
10 Sit-ups or Tuck-Ups
10 Wall Balls (14/10 lb)
Saturday 09/20/25
Crossfit & Function:
4 Rounds:
30 Box Jumps (24″/20″)
15 Hang Power Cleans (115/85)
Rest 2 minutes between rounds
Sunday 09/21/25
Crossfit & Function:
Buy-in:
10 wall walks
Then…
12 Rounds
5 Single Arm DB Push Press per arm
20 AB Mat Sit ups
30 DU’s/60 single unders
*alt rounds