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MONDAY
SHRED!
Triathlon Style Murph
Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Assault Bike
- Just like regular murph, you may break up the pull-up/push-up/air-squat section anyway you like. (Example: 5 rounds of 5/10/15)
BUILD
3x5 squat
1x5 deadlift
Emily (Time)
For Time:
50-40-30-20-10
Alt. DB Snatch 50/35
10 Ballslam 30/20
50 single Unders
CROSSFIT
Every 2min. x 8 Rounds:
Row 200m
2 Power Snatch (climbing)
*Power or Squat is fine. Start light and build up. Gotta move quick though and touch and go reps are preferred.
Ladies Row 150m
Emily (Time)
For Time:
50-40-30-20-10
Alt. DB Snatch 50/35
10 Wall Balls 30/20
50 Double Unders
TUESDAY
SHRED!
4 Rounds: (0-20min.)
Min. 1) Max Barbell Push Press 75/55lbs
Min. 2) Max SDHP's
Min. 3) Max Bent Over DB Lateral Raise
Min. 4) Max single Unders
Min. 5) Rest
(24-36min.)
4 Rounds:
Min. 1) 1min. Plank
Min. 2) Max Russian Twist (25/20lb. DB)
Min. 3) Rest
- Intense Shoulders and Abs Day :)
- Pick a weight for the lateral DB Raises that you can about 12-15 reps with.
BUILD
5x3 press
3x12 DB bench press
(24-36min.)
4 Rounds:
Min. 1) 1min. Plank
Min. 2) Max Russian Twist (25/20lb. DB)
Min. 3) Rest
CROSSFIT
EMOM x 30min. (10 Rounds)
Min. 1) 7 Hang Power Cleans
7 Front Squats
7 Jerks
Min. 2) 15 Toes-To-Bar
Min. 3) REST
WEDNESDAY
SHRED!
10min. Ladder:
6 Cal Row
6 Wall Balls (20/14lb.)
*Add 2 Reps after Each Round
Immediately into;
10min. Ladder:
6 Cal Assault Bike
6 Front Rack Lunges 75/55lbs.
*Add 2 Reps after Each Round
Rest 5min.
10min. Running Clock...(25-35min.)
50 Russian KB Swings 53/35lb.
25 Sit-Ups
50 Russian KB Swings 70/53lb.
25 Sit-Ups
Max Russian Swings in remaining time with the heaviest KB you can swing. (You may keep the same weight or go up)
BUILD
Every 5 min x 5
5 squats @70% of monday
1 min DB press
1 min DB curls
3 Deadlifts @ 80% of monday
For Time: (Time CAP: 15min.)
10 Burpees
20 Pull-Ups
30 American KB Swings 70/53
40 Sit-Ups
50 DB Bench Press 50/25s
40 Sit-Ups
30 American KB Swings 70/53
20 Pull-Ups
10 Burpees
CROSSFIT
Weightlifting
Bench Press
Reps: 5-3-3-1-1
SUPERSET with;
Weighted Chin-Ups
Reps: 5-3-3-1-1
*Looking for a MAX EFFORT today on both lifts! Lets get HYPED!
*Rest 90sec. Between Sets
For Time: (Time CAP: 15min.)
10 Burpees
20 Pull-Ups
30 American KB Swings 70/53
40 Sit-Ups
50 Bench Press 135/75
40 Sit-Ups
30 American KB Swings 70/53
20 Pull-Ups
10 Burpees
THURSDAY
Come and find out;)
FRIDAY
SHRED!
5 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 DB Deadlifts 70/50s
Min. 3) 15 Box Jumps 24/20"
Min. 4) 10 DB Thrusters 45/30s
Min. 5) 60 Single Unders
Min. 6) 25 Air Squats
Min. 7) Rest
We've done this style before, but man.... This one is looking pretty spicy!
BUILD
3x5 squat
1x5 deadlift
2 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 DB Deadlifts 70/50s
Min. 3) 15 Box Jumps 24/20"
Min. 4) 10 DB Thrusters 45/30s
Min. 5) 60 Single Unders
Min. 6) 25 Air Squats
Min. 7) Rest
CROSSFIT
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes