MONDAY
AT HOME OPTION
AMRAP 25
5-10-15…
AIR SQUATS*
PUSH UPS
SIT UPS
*IF YOU HAVE A KB OR DB HOLD GOBLET POS. DURING SQUATS
**ADD 5 REPS TO EACH MOVEMENT A ROUND
***POST YOUR WORKOUT SCORE TO FB PAGE!
TUESDAY
STRENGTH
EVERY 3:00X5 SETS
10 ALT BACKRACK REV LUNGES
+ :30 PLANK
WORKOUT
For time:
21 dumbbell thrusters*
21 cal machine
18 dumbbell thrusters
18 cal machine
15 dumbbell thrusters
15 cal machine
#50X2/#35X2
SCALED - #35X2/20X2
WEDNESDAY
STRENGTH
10:00 TO BUILD TO A 3RM POWER SNATCH
WORKOUT
AMRAP 2:30 X 5
20 HANG DB SNATCHES
10 BURPEES OVER DB
MAX TTB IN REMAINING TIME
REST 1:00 BETWEEN AMRAPS
#50/35
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 2/4 at 11 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 11 seconds at 85%+
- 19 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 22 seconds at 85%+
- 38 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
CROSSFIT OPEN 26.1
SATURDAY
OPEN GYM
SUNDAY
CONDITIONING
DAY OF 1:00 AMRAPS
8 ROUNDS OF
1:00 AMRAP + 1:00 REST
10/8 CAL BIKE
MAX WALLBALL IN REMAINING TIME
REST 5:00 BETWEEN
8 ROUNDS OF
1:00 AMRAP + 1:00 REST
10/8 CAL ROW
MAX BURPEES TO PLATE IN REMAINING TIME