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.