Monday 10/06/25
CrossFit:
Back Squat: 12,10,8,6
rest 3 minutes between sets
+
AMRAP 12
20 Bent Over Rows 75/55
16 Back Rack Reverse Lunges
12 Handstand Push-ups
Function:
KB Goblet Squat: 12,10,8,6
+
AMRAP 12
20 DB Bent Over Rows 35/20
16 DB Reverse Lunges 35/20
12 Strict Press 35/20
Tuesday 10/07/25
CrossFit:
Bench Press x 6-8 reps
rest 2 minutes x 4 reps
+
21-18-15-12-9-6-3 reps for time of:
DB Floor press
Box jump-overs
Function:
Bench Press x 6-8 reps
21-18-15-12-9-6-3 reps of:
DB Floor Press 50/35
Step-overs
Wednesday 10/08/25
CrossFit:
10 Rounds for time:
3 Power Cleans 165/115
6 Pull-ups
9 Air Squats
200m run
Function:
6 DB Power Cleans
3 Strict Pull-ups
9 Air Squats
200m run
Thursday 10/09/25
CrossFit:
Behind the Neck Snatch Grip Press x 3 reps
rest 2 minutes x 3 sets
+
5 rounds
20 OHS 95/65
20 Toes To Bar
20 Box Step-ups
Function:
Strict Press
rest 2 minutes x 3 sets
+
5 Rounds For Time:
20 DB Front Squats 50/35
20 V-Ups
20 Reverse Lunges
Friday 10/10/25
CrossFit:
400m run for time
rest 5 minutes
Then…
10 Rounds
5 Cal Bike Erg
10 Push-ups
*Scale Pushups to 8 or 6 per round*
Function:
Function:
500m/400m row
rest 5 minutes
Then…
10 Rounds
5 Cal Bike Erg
10 Incline Push-ups
Saturday 10/11/25
CrossFit:
500m Row/Ski
50 Double Unders
50 AbMAt Sit-ups
400m Row/Ski
40 Double Unders
40 AbMAt Sit-ups
300m Row/Ski
30 Double Unders
30 AbMAt Sit-ups
200m Row/Ski
20 Double Unders
20 AbMAt Sit-ups
100m Row/Ski
10 Double Unders
10 AbMat Sit-ups
Function:
500m Row/Ski
100 Single Unders
50 AbMAt Sit-ups
400m Row/Ski
80 Single Unders
40 AbMAt Sit-ups
300m Row/Ski
60 Single Unders
30 AbMAt Sit-ups
200m Row/Ski
40 Single Unders
20 AbMAt Sit-ups
100m Row/Ski
20 Single Unders
10 AbMat Sit-ups
Sunday 10/12/25
CrossFit & Function:
AMRAP 30 (in pairs)
400m Run together
30 Wall Balls (20/14)
20 Partner Deadlifts (one barbell, 315/225)
200m Farmers Carry (switch as needed, 70/53s)
40 Hand Release Push-Ups