Friday! Fitness is Fun!
FRIDAY Strength Hang Snatch [Video] Snatch [Video] Overhead Squat [Video]
Take 12 minutes to work on this Snatch complex: Hang Squat Snatch + Squat Snatch + Overhead Squat Use this time for technique work or to find a heavy complex.
Conditioning AMRAP in 18 Minutes: • 15 Burpees • 15 Pull-ups (C2B for Rx+) • 30 Calorie Row
Overhead Squat
Bench Press and Conditioning for Thursday!
THURSDAY Strength Bench Press [Video]
Complete 5 Sets of 5 Bench Press. Increase as you go and build to a heavy set.
Conditioning 5 Rounds For Total Time: • 30 yard Dumbbell Walking Lunges (#50/35) • 60 yard Shuttle Sprint (5-10-15 yards) • Rest 1 Minute
Bench Press
Midweek Deadlifts and more!
WEDNESDAY Strength Deadlifts [Video] Complete 6 Sets of 3 Deadlifts at 60% of 1repmax. Work on technique or build into a heavy set.
Partner Conditioning For Time: 300 Double Unders 150 Airdyne Calories 100 Hang Power Cleans (#135/95 Rx; #165/115 Rx+)
The Deadlift
MetCon work for Halloween!
TUESDAY Conditioning Part 1 AMRAP in 20:17 Minutes: • 10 Thrusters (#95/65) • 31 Bar Facing Burpees • 17 Pull-ups
Part 2 Tabata • Sit-ups • Ab Planks
* Alternate movements every round for a total of 16 Tabata rounds.
Thrusters
Back to Work Monday!
MONDAY Strength Hang Clean [Video] Clean [Video] Jerk [Video]
Take 12 minutes to work on the following complex: Hang Squat Clean + Squat Clean + Jerk Hang from above the knee, Clean from the floor, Push or Split Jerk.
Conditioning Part 1 "Grace" With an 8 Minute Time Cap: 30 Clean & Jerks (#135/95)
Part 2 AMRAP in 6 Minutes: Max Airdyne Calories
Partner up and switch every 15 Calories.
Split Jerk Foot Positioning
Sunday Funday!
SUNDAY Partner Workout 4 Rounds For Time: • 30 Hang Power Cleans (#95/65) • 30 Push-ups • 30 Back Squats (#95/65) • 4 Turf Length Sled Pushes • 4 Optional Rope Climbs
Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, and 10am Open Gym
SATURDAY Partner Workout From 0-10 Minutes: Partners work to a heavy 1rep Snatch
From 10-20 Minutes: Row 2000m, split between partners.
From 20:00; For Time: 10 Rounds, alternating between partners: • 10 Pistols • 7 Airdyne Calories • 4 Hang Squat Snatch (#95/65 Rx; #135/95 Rx+)
Friday Gymnastics work and more!
FRIDAY Skill Work Strict Pull-ups [Video] Burpees [Video]
EMOM for 10 Minutes: • Minute 1: 40 Seconds of Max Strict Pull-ups • Minute 2: 40 Seconds of Max Burpees
Conditioning 5 Rounds For Time: • 35 Double Unders • 8 Deadlifts (#135/95 Rx; #165/115 Rx+) • 6 Hang Power Cleans • 4 Shoulder to Overhead
Strict Pull-ups
Thursday Back Squats and more!
THURSDAY Strength Back Squat [Video] Complete 6 Sets of 3 Back Squats at 85% of 1rep.
Conditioning For Time: 100 Walking Lunges 60 Sit-ups 40 Calorie Row 60 Sit-ups 100 Walking Lunges
Back Squats
Snatch work and more for midweek!
WEDNESDAY Strength Snatch [Video] Complete 6 Sets of 2 Squat Snatch @80-85% of 1rep. Reset and take no longer than 15 seconds between reps.
Conditioning 7 Rounds For Total Time: • 7 Overhead Squats (#95/65 Rx; #115/85 Rx+) • 21 Double Unders • Rest 1 Minute
The Snatch
