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