2022.11.28 Monday

 

CrossFit 

 

Strength/Skills 

 

Shoulder Press

5 Sets x 3 Reps @ 85%

 

Conditioning 

 

27-21-15-9 Reps for Time

Cal Row

Thruster (95/65lb)

 

Boot Camp

 

Strength/Skills 

 

4 Sets

10 DB Shoulder Presses

10 Ring Rows

 

Conditioning 

 

AMRAP in 7 Minutes

3-6-9-12…etc.

Cal Row

DB Thruster

 

Rest 3 Minutes

 

In 7 Minutes

Start from where you left off from the previous AMRAP and chip your way down to 3 Thrusters and 3 Cal Row.

 

2022.11.29 Tuesday

 

CrossFit 

 

Conditioning 

 

In 20 Minutes

10 Rounds of 

3 Power Cleans (135/95lb)

3 Burpees over Bar

 

Then Find a Max Clean.

 

Boot Camp

 

Skills 

 

Double KB Clean

 

Conditioning 

 

40s On /20s Off x 4R

1: Double KB Clean

2: Double KB OH Lunges

3: Burpee over Hurdle

4: Tuck Up

 

Partner Finisher

 

3 Mins Max Shuttle Run

*1 person runs at a time. 

 

2022.11.30 Wednesday

 

CrossFit /Boot Camp

 

Strength/Skills 

 

HSPU Practice

 

Conditioning 

 

10 Rounds for Time

5 HSPUs

10 Box Jump Overs

50 DUs/150 SUs

 

2022.12.01 Thursday

 

CrossFit 

 

Strength/Skills 

 

Deadlift

5-3-3-2-2

*Increase weight as you go.

 

Conditioning 

 

In 10 Minutes

In Teams of 3

Max Load x Distance Sandbag Carry

*1 person works at a time.

*Switch as needed.

 

Boot Camp

 

Strength/Skills 

 

Deadlift

5-3-3-2-2

*Increase weight as you go.

 

Conditioning 

 

2 Mins On / 1 Min Off x6R

In the 2 Minutes

10 D Ball Cleans

10 D Ball Slams

D Ball High Plank for the remaining time.

 

2022.12.02 Friday

 

CrossFit / Boot Camp

 

Conditioning 

 

Air Force Karen

In 20 Minutes

150 WBS

*4 Burpees at the top of each minute.

*Start with Burpees

 

Cal Row for the remaining time.

 

*Score is the time for Karen and the number of calories. 

 

2022.12.03 Saturday

 

Hannam Heroes

 

Partner AMRAP in 30 Minutes

 

6 Rounds (3R Each)

6 Deadlifts (Barbell 135/95lb, Dumbbells 50/35lb)

3 Hang Power Cleans 

2 Push Jerks

1 Thruster

Then 60 Pull Ups (30 Each)

 

*1 person works at a time. 

*P1 completes a whole round and switch.

*After 6 Rounds (3R each) do 60 pull ups together and repeat.

 

2022.12.04 Sunday

 

Metcon

 

2 Mins/Round x 10R

In the 2 Minutes

21 RKBS

15 Air Squats

9 Burpees

Rest for the remaining time.