Monday 08/12/24
Crossfit:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 12/8 Calories of Rowing
Station 2 – 10 Overhead Squats (135/95 lbs)
Station 3 – 10 Box Jump-Overs (24″/20″)
Station 4 – Rest
Function:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 12/8 Calories of Rowing
Station 2 – 10 Sandbag Squats 60/80
Station 3 – :40 Max Reps Burpees
Station 4 – Rest
Tuesday 08/13/24
Crossfit:
Hanging L-sit tuck x:30
rest :90 minues x 3 sets
+
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (70/53 kg)
Function:
Hollow Hold x:30
rest :90 x 3 sets
+
Complete as many rounds and reps as possible in 20 minutes of:
8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings
Wednesday 08/14/24
Crossfit:
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
Function:
Three rounds for time of:
800 Meter Run
30 KB High Pull to Squat
30 Hand Release Push-ups
Thursday 08/15/24
Crossfit:
Snatch Grip Deadlift x 5 reps
rest 2 minutes x 4 sets
+
400m Ski
6 Devil’s Press (50/35)
12 DB Reverse Lunges
400m Ski
rest 2 minutes x 3 rounds
Function:
Dual KB DL x 8 reps
rest 2 minutes x 4 sets
+
400m Ski
6 Dual DB Hang Snatch
12 DB Front Squats
400m Ski
Rest 2 minutes x 3 rounds
Friday 08/16/24
Anthony’s Very Awesome Workout
Crossfit and Function:
Max Reps at Each Station
:60 DB Floor Press
rest :60
:60 Band Tricep Pressdown
rest :60
:60 Double Unders
rest :60
:60 Inverted Rows/Ring Rows
rest :60
:60 Bike Erg
rest :60
x 3 Rounds
Saturday 08/17/24
Crossfit:
3 Rounds
400m Run
25 Deadlifts (135/95)
400 Meter Run
20 Kipping Pull Ups
Function:
3 Rounds
400m Run
25 DB Deadlifts
400m Run
10 Strict Pull-ups
Sunday 08/18/24
Crossfit/Function:
AMRAP 20:
15/10 Calories of Rowing
10 Box Jump or Step-Overs
10 Toes to Bar or Hanging Leg Raises
*alternate rounds