CROSSFIT

Monday

SKILL
Ring Muscle Up
Every 3 minutes for 15 minutes
Accumulate 10 Ring Kip Swings
Accumulate 10 Hip to Ring Drill
30-45-sec Arch to Hollow Snaps

KATHY SWIZER
For Time
800m Run
261 Double Unders
800m Run
*20 minute time cap

Tuesday

WEIGHTLIFTING
Every 90-sec x 10:
3 Seated Box Jump
3 TNG Power Snatch

ALICE COACHMAN
8RFT
4 Box Jumps (30/24″)
8 Thrusters (50/35)
*12 minute time cap

Wednesday

STRENGTH
Front Squat -5 sets x 5 reps climbing

ALICE MILLIAT
4RFT
19 Calorie Row
21 Wallball
*12 minute time cap

Thursday

SKILL REVIEW
Handstand Push-up

NADIA COMANECI
10 minute AMRAP
19 Burpees
7 T2B
6 Strict Handstand Push-up

-into-

10 minute AMRAP
19 Air Squat
7 K2E
6 Kipping Handstand Push-up

Friday

GYMNASTIC STRENGTH
Strict Pull-up – 4×6-8; rest 1 minute
Kettlebell Side Plank – 4×30-45-sec/side

ALFONSINA STRADA (Devil in a Dress)
Teams of 2
For Time
72 Calorie Assault Bike
19 Burpees Over the Wall
24 Kettlebell Devils Press

Saturday

WOD
Team of three workout
15 minute AMRAP
25 Power Cleans (70/50)
50 Pull-ups
1200m Run
*one partner is always rowing for max cals

-into-

15 minute AMRAP
25 Push Press (50/35)
50 Back Squats (50/35)
90/60 Calorie Bike/Row
*one partner is always running 400m (minimum)

STRENGTH & CONDITIONING

Monday

STRENGTH
Upper Body
Floor Press – 5×10
15/20 Band Pull Apart

KATHY SWIZER
For Time
800m Run
261 Double/Single Unders
800m Run
*20 minute time cap

Tuesday

STRENGTH
Lower Body
Every 4′ for 16′
10 Ladmine Squats @30X1
12-16, alt Quadruped Renegade Row

ALICE COACHMAN
8RFT
25′ NPUB Broad Jump
8 Dumbbell Front Squats
*12 minute time cap

Wednesday

STRENGTH
Total Body
12 minutes Volume Accumulation
30-45-sec 90/90 Hip CARs
10 Cross Body RDL, alt
10 Tall Kneeling See-Saw Press

ALICE MILLIAT
4RFT
19 Plate step over the Box / Step Over
21 Kb Swing
*15 minute time cap

Thursday

STRENGTH
Core

NADIA COMANECI
10 minute AMRAP
19 NPUB
7 Hanging Knee Raise
6 Push-up to Downdog

-into-

10 minute AMRAP
19 Air Squat
7 Toes to Kettlebell
6 Hand Release Push-up

*cash out option

Friday

STRENGTH
Total Body
12 minute EMOM
1- 10 Pendlay Row
2- 30-45-sec Banded Hip Thrust
3- 30-45-sec Bird Dog

ALFONSINA STRADA (Devil in a Dress)
Teams of 2
For Time
72 Sincro Mountain Climber / Cal Bike
19 Wall Climb
24 Dumbbell Devils Press

Dumbbell Devils Press > Plate Devil Press

Saturday

METCON
Partner Workout
30 minute AMRAP
30 Double or Single Unders (P1)
20 Synchro Reverse Lunge
30 Double or Single Unders (P2)
15 Synchro Sit-ups
30 Double or Single Unders (P1)
10 Synchro Dumbbell Hang Clean and Jerk