Monday 08/25/25
CrossFit:
Front Squat 1rm
+
50-40-30-20-10
Ab-mat Sit-ups
Single DB Box-step ups 50/35
Function:
DB Goblet Squat – Build to a Heavy 5
(rest as needed between sets)
50-40-30-20-10
Ab-mat Sit-ups
Single DB Box Step-ups 35/20
Tuesday 08/26/25
CrossFit:
Pause Bench Press 1RM
+
EMOM 20 (5 Rounds):
Minute 1: 12/10 Cal Row
Minute 2: 6-8 DB Bench Press
Minute 3: 10 Box Jump Overs (24/20)
Minute 4: Rest
Function:
Eccentric Push-up x 5 reps
rest 2 mins x 4 sets
EMOM 20 (5 Rounds):
Minute 1: 12/10 Cal Row
Minute 2: 6–8 DB Floor Press
Minute 3: 10 Step-Overs (low box or bench, with or without DBs)
Minute 4: Rest
Wednesday 08/27/25
CrossFit:
8 Minute EMOM
2 Deadlifts *building*
+
Buy-in:
10 Wallwalks
Then…
150 Double Unders
15 Deadlifts 155/105
50 Wall Ball Shots 20/14
15 Deadlifts 155/105
Function:
8 Minute EMOM
4 KB Suitcase Deadlifts (building if able)
+
Buy-in:
10 Inchworms with pushup
Then…
300 Single Unders
15 DB Deadlifts 50/35
50 Wall Ball Shots 20/14
15 DB Deadlifts 50/35
Thursday 08/28/25
CrossFit & Function:
8 Sets
Reverse Sled Drag x 50′
KB Goblet Wall Sit x :20s
10 Hang DB Snatch Alt. (50/35)
Follow the Leader Style
rest 2:00 between sets
Friday 08/29/25
CrossFit:
20 DB Z-Press + :10 OH Hold
rest 2 minutes x 3 sets
18-15-12-9-6-3
Push-ups
Pull-ups
Bike Erg Cals
*Start One group on Bike erg and one on push-ups
Saturday 08/30/25
CrossFit:
For Time
21-15-9
Front Squats 95/65
Power Snatches 95/65
AbMat Sit-ups
Rest 2 minutes, then
9-6-3
Thrusters (95/65)
Toes-to-Bar
Function:
For Time
21-15-9
KB Goblet Squats (53/35)
American KBS
AbMat Sit-ups
Rest 2 minutes, then
9-6-3
Thrusters (95/65)
Toes-to-Bar
Sunday 08/31/25
CrossFit & Function:
4 Rounds:
100m Row
10 Walking Lunges
6 Push-ups
20 Single Unders
8 Dynamic Hamstring Scoops
4 Bear Crawl Steps Forward & Backward
*alternate rounds
Buy-In:
100 Double Unders/200 Single Unders *split*
Then – 10 Rounds:
10 DB Lunges Alt. 35/20
10 Cal Row
10 Deficit Push-Ups
*alt. rounds
Cash-out:
100 Double Unders/200 Single Unders *split*