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2023.2.06 Monday

 

CrossFit 

 

Strength/Skills 

 

Back Squat

5(80%)-4(83%)-3(85%)

5(83%)-4(85%)-3(87%)

 

Conditioning 

 

For Time

50 Single Arm DB OH Lunges (R25+L25) *must complete 25 and switch arms.

50 Single DB Box Step Ups (24”/20”)

50 Burpees

 

Boot Camp

 

Strength/Skills 

 

Back Squat

5-5-5-5

 

Conditioning 

 

1 Min ME x 4R

1: SUs

2: DB Lunge to Press

3: DB Box Step Overs

4: Hollow Hold

5: Rest

 

2022.2.07 Tuesday

 

CrossFit 

 

Strength/Skills 

 

Shoulder Press

5(80%)-4(83%)-3(85%)

5(83%)-4(85%)-3(87%)

 

Conditioning 

 

27-21-15-9 Reps for Time

Cal Row

Push Press (95/65lb)

 

Boot Camp

 

Strength/Skills 

 

4 Sets

20 Single Arm KB Presses (R10+L10)

30s KB Arm Bar (R)

30s KB Arm Bar (L)

 

Conditioning 

 

1 Min On / 1 Min Off x 10R

Odd: Max Cal Row

Even: 20 Single Arm KB Swings (R10+L10)

   Then Max Burpees 

 

2023.2.08 Wednesday

 

CrossFit 

 

Strength/Skills 

 

EMOM for 10 Minutes

1 Power Snatch + 1 Squat Snatch @70%

 

4 Sets

3 Snatch Pulls + 2 Hang Snatch Pulls @ 80%

 

Conditioning 

 

3 Rounds for Time

10 Snatches (95/65lb)

12 Bar Facing Burpees

 

Boot Camp

 

Conditioning 

 

Partner WOD

100-8-60-40-20 Reps of

DB Snatch

Sit Ups

 

Directly into 100 Burpees to Target

 

*1 person works at a time.

*Share the reps.

 

2023.2.09 Thursday

 

CrossFit 

 

Strength/Skills 

 

Handstand Walk Practice

 

Conditioning

 

In 3 Minutes

Max Distance HSW

*Every time you drop, 3 penalty burpees.

 

Or 

 

Max Distance Bear Crawl

*6 Burpees in every 10m.

 

Boot Camp

 

Conditioning 

 

2 Mins On / 2 Mins Off x7R

250/200m Row

3 Wall Walks

ME WBS

 

2022.2.10 Friday

 

CrossFit 

 

Strength/Skills 

 

Deadlift

5(80%)-4(83%)-3(85%)

5(83%)-4(85%)-3(87%)

 

Conditioning

 

Dianne 

21-15-9 Reps for Time

DL (225/155lb)

HSPUs

 

Time Cap 9

 

Boot Camp

 

Strength/Skills 

 

Deadlift

5-5-5-5

 

Conditioning 

 

40s On / 20s Off x 5R

1: DB Bear Crawl

2: DB DL to Curtsy Lunges

3: Plank DB Pull Through

4: Flutter Kick w/DB

 

2023.2.11 Saturday

 

Hannam Heroes

 

4 Rounds for Time

 

400m Run

And then 3 Rounds of Macho Man

3 Power Cleans (Barbell 155/105lb, 6 Dumbbells 35/20lb)

3 Front Squats

3 Push Jerks

 

*400m run and then do 3 rounds of Macho Man Complex. Repeat 3 more times. 

 

2023.2.12 Sunday

 

Metcon

 

AMRAP in 16 Minutes

1-2-3-4…etc. Reps of

Pull Up

T2B

Push Up

 

Finisher

 

ME Elbow Plank

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