Monday 08/19/24
Crossfit:
Barbell Reverse Lunges x 6/side
rest 2:00 x 4 sets
+
AMRAP 12
200m Run
10 DB Box Step Ups (50/35) @ 20″
10 Deadlifts (155/105)
Function:
A. DB Rear Foot Elevated Split Squat x 8/side
rest 2:00 x 4 sets
+
AMRAP 12
200m Run
10 DB Reverse Lunges
5 DB Deadlifts
Tuesday 08/20/24
Crossfit:
Farmer’s Carry 6x50ft
*use farmer’s handles to go as heavy as possible
**goal is to not drop handles in 50ft
+
EMOM 10
Odd: 10/7 Cal Ski
Even: 5 Hang Power Cleans (135/95)
Function:
Farmer’s Carry 6x50ft
*use farmer’s handles to go as heavy as possible
**goal is to not drop handles in 50ft
+
EMOM 10
Odd – 10/7 Cal Ski
Even – 5 SB Cleans to shoulder (NO dropping bags)
Wednesday 08/21/24
Crossfit & Function:
10 Rounds For Time:
5 Strict Pull-ups
10 DB Floor Press (50/35)’s
12/10 Calorie Bike Erg
rest :60 after each round
Thursday 08/22/24
CrossFit
Deadlift x 4 reps
rest 2 minutes x 4 sets
+
12 Rounds
1 Devil Press (50/35lb)
2 DB Thrusters (50/35lb)
3 Burpee Box Jump Overs (24/20in)
Function:
RDL x 8 reps
rest 2 minutes x 4 sets
+
12 Rounds
2 Dual DB Hang Snatch
4 DB Thrusters
6 Jump Squats
Friday 08/23/24
Crossfit & Function:
5 Rounds For Time:
30/24 Calorie Bike Erg
50 Double Unders
8 Dumbbell Push Press (R)
8 Dumbbell Push Press (L)
Rest 1 Minute Between Sets
Saturday 08/24/24
Crossfit:
AMRAP 3 mins:
6 Ring Dips
6 Hang Power Cleans, 135/95lbs.
Rest 1 min X 4 sets
Function:
AMRAP 3 mins:
6 Push-ups
6 DB Hang Power Cleans 50/35
Rest 1 min X 4 sets
Sunday 08/25/24
Crossfit & Function:
Teams of 2
2000m/1600m Row
100 Wall Ball Shots (20/14)
400m Farmer’s Carry