Saturday - 260725
CrossFit W.O.D: Strength: Pause Overhead Squat 3-3-3-2-2 *2 sec pause in the bottom Metcon: 13min AMRAP of: 5-10-15-20-25… DB Snatch (#22.5/15x1) Alt. DB Hang Squat Clean (#22.5/15x1) *50 Double unders (every round)
Friday - 250725
CrossFit W.O.D: Skill: 15min Practice kipping Handstand push-ups adv.- find RM1 Deficit kipping/strict handstand push-up Metcon: 20min AMRAP (IGYG)of: 20 Dual DB Step-overs (#22.5/15x2) 30 Dual DB Shoulder-to-overhead (#22.5/15x2) 40 Sync. Sit-ups Weightlfting: Part 1: 5 sets: 2 Muscle Snatch from
Thursday - 240725
CrossFit W.O.D: Strength: Romanian Daedlift 8-8-6-6-6 + 10-15 leg raises (just 3 stes) Metcon: 21-15-9 of: Power Snatch (#43/30) Burpees over bar Toes-to-bar Endurance: EMOM for 40min: 1min- Wallball (#10/6) 2min- DBs Thruster (#15/10x2) 3min- Max Burpees borad jump 4min- Cal Row/Bike 5min-Rest
Wednesday - 230725
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 2 Rounds of: 3.5min AMRAP of: 5 Devill press (#22.5/15x2) 10 Chest-to-bar -1min rest- 3.5min AMRAP of: 10 Box Jump overs 10 KB Overhead Lunges (24/16x1) -1min rest- CrossFit Strength: Part A: Front Squat 5-5-4-4-3-3-3 Part
Tuesday - 220725
CrossFit W.O.D: Strength: E1.5MOM for 12min build heavy set of: 1 Power Clean 1 Hang Squat Clean Metcon: 5 Rounds for time: 400m run 15 Thruster (#43/30) 15 Push-ups Endurance: 42min AMRAP of: 1 stairs ascend with KB (#16/12x1) 20 Goblet squat (#16/12x1) 30
Monday - 210725
CrossFit W.O.D: Strength: Tempo Back Squat (@33x3) 4-4-3-3-2-2 Metcon: 9min AMRAP of: 4-8-12-16-20… Wall ball (#10/6) Handstand Push-ups Gymnastics: Skill: Butterfly Pull Up Strength: 20 Min Emom: Min 1- 8 Strict T2B Min 2- 25/25sec Copenhagen Plank Min 3- :30 Rope Climbs Min 4- 3-5 Barbell
Sunday - 200725
CrossFit W.O.D: Strength: Weighted pull-up 5-5-4-4-3-3 Metcon: EMOM 16min For max rep: 1min- Cal Row/Bike 2min- Hang Clean & Jerk (#50/35) 3min- V-ups 4min- Wallwalk Endurance: 2 Rounds of: 8min AMRAP of: 50 Double unders 20 DB Snatch (#15/10x1) 15m DB Overhead Lunges (15/10x1)
Saturday - 190725
CrossFit W.O.D: Strength: Front Squat 4-4-4-3-3-3 Metcon: 3 Rounds For time: 16 Handstand push-ups 12 Dual DB Step-ups over (#22.5/15x2) 2 Rope Climb
Friday - 180725
CrossFit W.O.D: Strength: 4 Super Sets: 3-5 Weighted Push-up + 15/15 KB Side Bend Crunches Metcon: For TIme: 60 Air Squat 100 Double unders 50 Front Squat (#43/30) 100 Double unders 40 Overhead Squat (#43/30) 100 Double unders Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch
Thursday - 170725
CrossFit W.O.D: Strength: Every 2min for 14min build up to: Bent Over Row 8-8-5-5-3-3-3 Metcon: 20min AMRAP of: 200m Dual KB Farmer Carry (#32/24x2) 15 Dual DB Push-press (#22.5/15x2) 15 Dual DB Front Rack Lunges (#22.5/15x2) -1min Rest after each round- Endurance: 40min
Wednesday - 160725
CrossFit W.O.D: Strength: 15min Build Heavy Set of: 1 Squat Clean 1 Front Squat 1 Split/Push jerk Metcon: 8 Rounds For Time: 14 DB Snatch (#22.5/15x1) 7 Burpees Over DB CrossFit Strength: Part A: Push Press 18min Build up to RM2 Part B: 3 Super
Tuesday - 150725
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-6-6-6 + 20-30 Sec L-sit Metcon: 18min AMRAP of: 20 Box Jumps 10 Deadlift (#100/70) 20 Toes-to-bar 20/16 Cal Row // 15/12 Cal Bike Endurance: 3 Rounds of: 6min AMRAP of: 200m Run 15 KB Swing (#16/12) -1.5min rest-
Monday - 140725
CrossFit W.O.D: Strength: Strict Press 5-5-5-5-5 Metcon: 5min AMRAP of: 6 Hang Squat Clean (#60/40) 10 Pull-ups -1min Rest- 5min AMRAP of: 15 KB Goblet Step-up (#24/16) 15 KB Swing (#24/16) Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
Sunday - 130725
CrossFit W.O.D: Strength: Every 2min For 16min: 1 Power Snatch 2 Overhead Squat 1 Hang Squat Snatch Metcon: 4 Rounds for time: 400m Run 10 Devil press (22.5/15x2) 4 Ring muscle up Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
Saturday - 120725
CrossFit W.O.D: Skill: Pistol 15min Work practice for the pistol ADV.- try Heavy Goblet Pistol for 2-3 Rep each leg Metcon: For Time: 800m Run 50 KB Sumo Deadlift high pull (#32/24x1) 50m Bearhug Sandbag Walk (#75/45) 50 Push-ups 800m Run
Friday - 110725
CrossFit W.O.D: Strength: Weighted chin-up 5-5-4-4-4 + 20-30 Sec Arch Hold Metcon: 3 Rounds for time: 21 Burpees 15 Dual DB Squat (#22.5/15x2) 9 Toes-to-bar Wightlfting: Part 1: 5 sets: 1 High Hang snatch 1 Snatch Balance 45-60% Part 2: From blocks Snatch 4 x 2 60-75