WOD

October 22nd Class Program
CrossFit:
A1) Bench Press
3×5.4.3 @ 12X1
A2) Bent Over Barbell Row
3×5.4.3

B) 7 Rounds for Time
7 Toes to Bar
8 Hang Power Clean to Overhead @ 95/65lbs
9 Cal Row/Bike/Ski
10 Box Jump Overs @ 24/20 with Step Down

C) 3 Sets @ High Effort
30s/arm Side Plank
AMRAP DB Z-Press

Bootcamp
A) 7 Rounds for Time
7 Toes to Bar
8 Hang Power Clean to Overhead @ 95/65lbs
9 Cal Row/Bike/Ski
10 Box Jump Overs @ 24/20 with Step Down

B) 15min EMOM
1st: 15-20 DB Bench Press
2nd: 15-20 TRX Row
3rd: 30s Row/Bike/Ski

C) 3 Sets @ High Effort
2min Row/Bike/Ski
15-20 DB Z-Press
Rest 60sec-2min

October 21st Class Program
A) 12min EMOM
1st: 4-6 Strict Pronated Pull-ups
2nd: 8-12 Clapping Push-ups
3rd: 30s Dual KB Front Rack Hold

B) 40min @ 75%/Moderate Effort
Every 10min Complete
1000m Row/Ski or 1.5 Mile Assault Bike
With Remaining Time “AMRAP” @ 75%
30 Alt Step-ups @ 20′
20sec Hollow Body Hold
30 No Push-up Burpees
20 Walking Lunges – No added weight
60 Single Skips

October 20th Class Program
CrossFit:
A) Front Squat
3×10 @ Challenging Weight
Rest exactly 2min between sets

B) 16min EMOM
1st: 4/leg Front Rack Reverse Lunge @ 135/95lbs + 15 Double Unders
2nd: 30s Row/Bike/Ski
3rd: 4/leg Front Rack Reverse Lunge @ 135/95lbs + 15 Double Unders
4th: 30s Row/Bike/Ski

C) 10min @ 80%
10min Row/Bike/Ski
-Every 2min Complete 5 Hang Power Snatches

D) 3 Sets
12-15 Stability Ball Hamstring Curls
12-15 1 and a Quarter Goblet Squats

Bootcamp
A) 10min EMOM
1st: 30s Goblet Squats
2nd: 30s Row/Bike/Ski

B) 16min EMOM
1st: 10-15 Dual KB Deadlits
2nd: 40-60 Double Unders
3rd: 6-8/leg DB Reverse Lunges
4th: 8-12 Cal Row/Bike/Ski

C) 10min @ High Effort
300m Row/Ski or 0.5 Mile Assault Bike
20 Alt DB Snatches @ 50/35lbs

D) 3 Sets
12-15 Stability Ball Hamstring Curls
12-15 1 and a Quarter Goblet Squats

October 19th Class Program
CrossFit:
A) 6min EMOM
4-12 HSPU

B) 4 Rounds For Time
8 Strict Press
8 Strict Supinated Pull-ups

C) 20min AMRAP
20 Wallballs @ 20/14lbs to 10/9ft Target
10 Hang Power Cleans @ 95/65lbs
-Every 5min starting @ 0:00 Complete:
500m Row/Ski or 0.8 Mile Assault Bike

Bootcamp
A) 3 Sets @ High Effort
15 DB Push Press
15 Cal Row/Bike/Ski

B) 5 Sets @ High Effort
Every 2min Complete:
10 Hand Release Push-ups
5 Strict Supinated Pull-ups
Row/Bike/Ski the remainder of 2min

C) 20min AMRAP
20 Wallballs @ 20/14lbs to 10/9ft Target
15 KB Swings @ 24/16kg
-Every 5min starting @ 0:00 Complete:
500m Row/Ski or 0.8 Mile Assault Bike

October 18th Class Program
Rest Day!

October 17th Class Program
A) 3 Sets @ Tough Sustainable Effort
Every 10min Complete:
60 Cal Row/Bike/Ski
50 Goblet Squats @ 50/35lbs
40 Power Cleans @ 135/95lbs
30 Burpees

B) 3-4 Sets @ Tough but Sustainable Effort
60s Work + 60s Rest
Row/Bike/Ski
Box Jumps w/ Step Down
Hand Release Push-ups

October 16th Class Program
A) 10 Sets
30s Row/Bike/Ski
30s Rest

B) 3 Sets @ Tough Sustainable Effort
3min:
35 Double Unders
15 Wallballs @ 20/14lbs to 10/9ft Target
9 Hang Power Snatches @ 75/55lbs
Rest 2min

C) 3 Sets @ Tough Sustainable Effort
3min:
12 KB Swings
10 Cal Row/Bike/Ski
8 Deadlifts @ 135/95lbs
6 Toes to Bar

October 15th Class Program
CrossFit:
A) 15min EMOM
1st: 5-8 Push Press
2nd: 5-8 Strict Pronated Pull-ups
3rd: 20s Row/Bike/Ski @ High Effort

B) 12min AMRAP
6 DB Burpee Box Step Overs @ 50/35lbs
12 Cal Row/Bike/Ski
+
5min Rest/Prep

C) 8min AMRAP
3-6-9-12-15…etc
Ground to Overhead @ 95/65lbs
Box Jumps w/ Step Down @ 24/20′

Bootcamp:
A) 15min @ 80%
8-12 Bench Press
10 Cal Row/Bike/Ski
8-12 Strict Pronated Pull-ups
10 Cal Row/Bike/Ski

B) 12min AMRAP
6 DB Burpee Box Step Overs @ 50/35lbs
12 Cal Row/Bike/Ski

C) 8min AMRAP
3-6-9-12-15…etc
DB Power Clean & Push Press
Box Jump w/ Step Down

October 14th Class Program
A) 4 Sets @ High Effort
15-20 Barbell Bicep Curls – all sets near failure
Rest 60s
15-20 Skull Crushers – all sets near failure
Rest 60s

B) Till the end of class
1000m Row/Ski or 2 Mile Assault Bike
20-30s L-Hang
40 Alt Step ups @ 20′
45-60s Farmers Walk/Hold @ Moderate Weight
30 No Push-up Burpees
45-60s Forearm Plank

October 13th Class Program
CrossFit:
A) Deadlift
3×10
Rest Exactly 45s between sets

B) 16min EMOM
1st: 6-10 Right Leg Rear Foot Elevated Split Squats
2nd: 40-60 Double Unders
3rd: 6-10 Left Leg Rear Foot Elevated Split Squats
4th: 6-8 Power Cleans @ 135/95lbs

C) Complete @ High Effort
10min Assault Bike Test
OR
2k Row
OR
2K Ski Erg

D) Accessory – 3 Sets @ 80%
18 Barbell Hip Thrusts From Floor
18 Dual KB Front Squats

Bootcamp
A) 4 Sets
15 Cal Row/Bike/Ski
15-20 Romanian Deadlifts

B) 16min EMOM
1st: 30s Jump Lunges
2nd: 40-60 Double Unders
3rd: 30s Weighted Wall Sit
4th: 10-15 KB Swings

C) Complete @ High Effort
10min Assault Bike Test
OR
2k Row
OR
2K Ski Erg

D) Accessory – 3 Sets @ 80%
18 Barbell Hip Thrusts From Floor
18 Dual KB Front Squats

October 9th Class Program
CrossFit
A) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Cal Row/Bike/Ski
8 Box Jumps w/ Step Down
7 Hang Power Cleans @ 95/65lbs
Rest 2min
+
5min Rest/Prep

B) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Deadlifts @ 95/65lbs
8 Bar Facing Burpees
7 Toes to Bar/Toes to Ring
Rest 2min
+
5min Rest/Prep

C) Complete @ 85-90%/Tough but Sustainable Effort
30sec Work/30s Rest – work through the reps durign designated work periods
21 Cal Row/Bike/Ski
18 Hang Power Snatches @ 75/55lbs
15 Cal Row/Bike/Ski
12 Hang Power Snatches @ 75/55lbs
9 Cal Row/Bike/Ski
6 Hang Power Snatches @ 75/55lbs

Bootcamp
A) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Cal Row/Bike/Ski
8 Box Jumps w/ Step Down
7 Hang DB Power Cleans
Rest 2min
+
5min Rest/Prep

B) 2 Sets @ 85-90%/Tough but Sustainable Effort
5min “AMRAP”
9 Deadlifts
8 Bar Facing Burpees
7 Toes to Bar/Toes to Ring
Rest 2min
+
5min Rest/Prep

C) Complete @ 85-90%/Tough but Sustainable Effort
30sec Work/30s Rest – work through the reps durign designated work periods
21 Cal Row/Bike/Ski
21 Dumbbell Snatches
15 Cal Row/Bike/Ski
15 Dumbbell Snatches
9 Cal Row/Bike/Ski
9 Dumbbell Snatches

October 8th Class Program
CrossFit:
A1) Push Press
3×12-15
Rest 60s
A2) Bent Over Barbell Row
3×12-15
Rest 1-2min

B) 10min EMOM
1st: 8-12 HSPU
2nd: 6-10 Supinated Pull-ups

C) 15min AMRAP
10 Cal Row/Bike/Ski
15 Wallballs @ 20/14lbs to 10/9ft Target
20 Double Unders (40 Single Skips)

Bootcamp
A) 15min @ 80%
150m Row/Ski/0.3 Mile Bike
15 Ring Rows
150m Row/Ski/0.3 Mile Bike
15 Seated DB Strict Press

B) 10min EMOM
1st: 12-15 DB Push Press
2nd: 6-10 Supinated Pull-ups

C) 15min AMRAP
10 Cal Row/Bike/Ski
15 Wallballs @ 20/14lbs to 10/9ft Target
20 Double Unders (40 Single Skips)

October 7th Class Program
A) 16min EMOM
1st: 15-20 Skull Crushers
2nd: 30s Right Arm Side Plank
3rd: 15-20 Barbell Bicep Curls
4th: 30s Left Arm Side Plank

B) 30min @ 75%/Moderate Effort
30min Row/Bike/Ski
Every 300m/0.5 Mile Complete
20 Alt Step ups
50 Single Skips
20 Russian KB Swings

October 6th Class Program
CrossFit:
A) Deadlift
3×10 @ Moderate to Challenging Weight
Rest exactly 60s between sets

B) 15min EMOM
1st: 15 Right Leg Rear Foot Elevated Split Squat
2nd: 15 Left Leg Rear Foot Elevated Split Squat
3rd: 30-45s Dual KB Front Rack Carry

C) For Time
30 Power Cleans for Time
-Advanced: 185/125lbs
-Intermediate: 115-155/75-105lbs
-Beginner: 75-115/55-75lbs

D) Bonus Accessory – 3 Sets @ 80%
17 Barbell Hip Thrusts From Floor
17 Dual KB Front Squats

Bootcamp:
A) 3-4 Sets @ 80%
20 Cal Row/Bike/Ski
30-45s Weighted Wall Sit

B) 15min EMOM @ High Effort
1st: 8 Alt Walking Lunges + 15 Double Unders
2nd: 15-20 Air Squats
3rd: 8-12 Cal Row/Bike/Ski

C) 8min AMRAP @ High Effort
3-6-9-12-15-18…etc
Dual DB/KB Deadlifts
Box Jumps @ 24/20′

D) Bonus Accessory – 3 Sets @ 80%
17 Barbell Hip Thrusts From Floor
17 Dual KB Front Squats

October 5th Class Program
CrossFit:
A) 6 Sets @ High Effort
Every 2min Complete:
12-15 Bench Press
8-10 Burpees to a 6′ Target

B) 6 Sets @ High Effort
Every 2min Complete:
8-15 Strict Supinated Pull-up
100ft Farmers Walk @ Challenging Weight

C) 4 Rounds @ High Effort
3min “AMRAP”
30/24 Cal Row
10 Hang Squat Cleans @ 115/75lbs
AMRAP T2B/T2R
Rest 2min

Bootcamp:
A) 6 Sets @ High Effort
Every 2min Complete:
8-15 Strict Supinated Pull-up
100ft Farmers Walk @ Challenging Weight

B) 6 Sets @ High Effort
12-15 Bench Press / or DB Bench Press
20 Alt Step-ups – add weight
8-10 Burpees to a 6′ Target

C) 20min “AMRAP”
35 Cal Row/Bike/Ski
25 Goblet Squats
15 Toes to Bar/Toes to Ring

October 4th Class Program
Rest Day! – Enjoy your day!

October 3rd Class Program
A) 30 Rounds for Time (TEAM)
1 Burpee
2 Burpee Box Jump Overs @ 24/20
3 Box Jumps @ 24/20
100ft Shuttle Run

B) 10 Rounds for Time (TEAM)
100ft Dual KB Front Rack Carry @ 24/16kg
7 Deadlifts @ 75/55lbs
7 Hang Power Clean to Overhead@ 75/55lbs
7 Front Squats @ 75/55lbs

C) 10 Sets @ High Sustainable Effort (SOLO)
30s Row/Bike/Ski
30s Rest/Walk

October 2nd Class Program
CrossFit & Bootcamp:
A) 3 Sets @ Tough but Sustainable Effort
Every 5min Complete (aiming for 2:00-3:00min of work):
400m Run
20-30 Wallballs @ 20/14lbs to 10/9ft Target
Row/Bike/Ski @ EZ to Moderate Pace for the remainder for the 5min
+
5min Rest/Prep

B) 10min EMOM @ Tough but Sustainable Effort
1st: 8-12 Cal Row/Bike/Ski
2nd: 30s Toes to Bar/Toes to Ring
+
5min Rest/Prep

C) 10min @ Tough but Sustainable Effort
12 DB Front Rack Reverse Lunges (6/leg)
50 Double Unders (100 Single Skips)

October 1st Class Program
CrossFit:
A1) Push Press
3×5.4.3 Cluster
Rest 20s between reps
Rest 1-2min between Sets
A2) Strict Pronated Pull-up
3×5.4.3 Cluster
Rest 20s between reps
Rest 1-2min between Sets

B) Complete @ High Effort
9-8-7-6-5-4-3-2-1
HSPU
Bent Over Barbell Row

C) For Time:
90 Hang Power Snatches for Time
1:30 AMRAP:
8 Box Jump Overs @ 24/20 w/ Step Down
4 Bar Facing Burpees
Remaining Time AMRAP Hang Power Snatches @ 75/55lbs
Rest 1:00

Bootcamp:
A) 12min @ 80%
15 Cal Row/Bike/Ski
12 DB Push Press
10-15 Banded Pronated Pull-ups

B) For Time
10-9-8-7-6-5-4-3-2-1
Hand Release Push-ups
Bent over Barbell Row

C) 10min AMRAP
12 American KB Swings
8 Box Jump Overs @ 24/20′
4 Burpees to a 6′ Target

September 30th Class Program
A1) Skull Crushers
3×15-20
-no Rest
A2) Ring Row
3×15-20
-no Rest
A3) Farmers Walk
3x100ft @ Challenging Weight
Rest 2min

B) 40min @ 75%/Moderate Effort
40min Row/Bike/Ski
Complete Every 10min, starting @ 0:00:
30 Alt Step ups
50 Single Skips
10 No Push-up Burpees
Complete Every 10min, Starting @ 5:00:
20 Russian KB Swings
20 Walking Lunges – no added weight
50ft Bear Crawl

September 29th Class Program
CrossFit:
A) Deadlift
3×10 @ Moderate to Challenging Weight
Rest Exactly 75s Between sets

B) 12min EMOM
1st: 12-14 Right Leg Rear Foot Elevated Split Squats
2nd: 12-14 Left Leg Rear Foot Elevated Split Squats
3rd: 20sec/arm Side Plank

C) 20 Sets
2 Power Cleans Every 30s

D) Bonus Accessory – 3 Sets @ 80%
16 Barbell Hip Thrusts From Floor
16 Dual KB Front Squats

Bootcamp:
A) 4 Sets @ 80%
20 Russian KB Swings
12 Box Jumps w/ Step Down

B) 12min EMOM @ High Effort
1st: 30s Wallsit
2nd: 30s Alt Jump Lunges
3rd: 30s Row/Bike/Ski

C) 5 Sets @ High Effort
15 Cal Row/Bike/Ski
20 DB or KB Deadlifts

D) Bonus Accessory – 3 Sets @ 80%
16 Barbell Hip Thrusts From Floor
16 Dual KB Front Squats

September 28th Class Program
CrossFit:
A) 10 Rounds @ 80%
4-6 Bench Press
4-6 Strict Supinated Pull-ups
4-12 Toes to Bar – Pick a Tough but Sustainable Set!

B) 3 Sets
20-30sec L-Sit on Parallattes
12-15 Half Kneeling Landmine Press

C) 5 Rounds for Time
12/10 Cal Row/Bike/Ski
8 Push Press @ 115/75lbs
32 Double Unders
8 Hang Squat Cleans @ 115/75lbs

Bootcamp:
A) 10min @ 80%
12 DB Bench Press
8-12 Toes to Bar/Toes to Ring

B) 10min @ 80%
150m Row/Ski or 8 Cal Assault Bike
5 Supinated Pull-ups
10 Seated DB Strict Press

C) 5 Rounds for Time
12/10 Cal Row/Bike/Ski
8 DB Push Press
32 Double Unders
12 Dual DB Front Squats

September 27th Class Program
Rest Day!

September 26th Class Program
20min AMRAP – Alternating Rounds
16 DB Step ups @ 24/20′
8 Single Arm DB Push Press (4 per arm)
4 Alternating Single Arm DB Devil Press
+
5-10min Rest/Prep
+
B) 4 Sets @ 85-90%/Tough but Sustainable Effort
60sec Row/Bike/Ski
60sec Rest
60sec Right Leg Rear Foot Elevated Split Squats – no added weight
60sec Rest
60sec Left Leg Rear Foot Elevated Split Squats – no added weight
60sec Rest
-1 works + 1 Rests

September 25th Class Program
CrossFit:
A) 15min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
12 Toes to Bar/Toes to Ring
12 Cal Row/Bike/Ski
12 Deadlifts @ 135/95lbs

B) 10min @ 85-90%/Tough but Sustainable Effort
9 Bar Facing Burpees
12 Alt DB Snatches @ 50/35lbs
15 Wallballs @ 20/14lbs to 10/9ft Target

C) 10min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
3 Clean & Jerks @ 135/95lbs

Bootcamp:
A) 15min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
12 Toes to Bar/Toes to Ring
12 Cal Row/Bike/Ski
12 KB Swings

B) 10min @ 85-90%/Tough but Sustainable Effort
9 Bar Facing Burpees
12 Alt DB Snatches @ 50/35lbs
15 Wallballs @ 20/14lbs to 10/9ft Target

C) 10min @ 85-90%/Tough but Sustainable Effort
12 Cal Row/Bike/Ski
9 DB Thrusters
30 Double Unders/60 Single Skips

September 24th Class Program
CrossFit:
A) 4 Sets @ High Effort
10-15 Push Press @ Challenging Weight
Rest 60s
AMRAP Strict Pronated Pull-up
Rest 60s

B) 15min EMOM
1st: 5-8 HSPU (Deficit if possible)
2nd: 10-15 Right Arm DB Row
3rd: 10-15 Left Arm DB Row

C) For Time
20 Deadlifts @ 75/55lbs
20 Hang Power Snatches @ 75/55lbs
20 Thrusters @ 75/55lbs
20 Hang Power Cleans @ 75/55lbs
20 Front Squats @ 75/55lbs
20 Shoulder to Overhead @ 75/55lbs
**Every Minute – Starting @ 0:00, Complete 6 Box Jump Overs @ 24/20′

Bootcamp:
A) 10min @ 80%
100ft Reverse Sled Drag
5-10 Strict Pronated Pull-up
100ft/side Suitcase Carry

B) 15min EMOM
1st: 10-15 DB Strict Press
2nd: 10-15 Right Arm DB Row
3rd: 10-15 Left Arm DB Row

C) 10min AMRAP
2-4-6-8-10…etc
DB Deadlifts
DB Hang Power Cleans
DB Front Squats
DB Push Press
**6 Box Jump Overs – at the end of each round

September 23rd Class Program
Crossfit & Bootcamp:
A) 8min EMOM
1st: 15-20 Barbell Bicep Curls
2nd: 15-20 Banded Tricep Extensions

B) 10 Rounds or 45min @ 75%/Moderate Effort
300m Row/Ski Or 0.4 Mile Assault Bike
25 Double Unders/50 Single Skips
20 Alt Step ups @ 20′
15 Russian KB Swings @ Moderate Load
10 No Push-up Burpees

September 22nd Class Program
Crossfit:
A) Deadlift; 3×10 @ Moderate to Challenging Weight
Rest Exactly 90s between sets

B) 10min EMOM
1st: 10-12 Right Leg Rear Foot Elevated Split Squats
2nd: 10-12 Left Leg Rear Foot Elevated Split Squats

C) 10min @ 80%
10min Row/Bike/Ski
Every 2min Complete:
5 Hang Power Cleans @ Moderate to Challenging Weight

D) *Bonus Accessory – 3 Sets @ 80%
15 Barbell Hip Thrusts From Floor @ 2112
15 Dual KB Front Squats @ 24/16kg
30s/arm Side Plank

Bootcamp:
A) 4-5 Sets @ 80%
8-12 Romanian Deadlifts
30s/arm Side Plank

B) 10min @ 80%
15 Right Leg Rear Foot Elevated Split Squats
8 Cal Row/Bike/Ski
15 Left Leg Rear Foot Elevated Split Squats
8 Cal Row/Bike/Ski

C) 3 Sets @ High Effort
2min Row/Bike/Ski
1min Russian KB Swings
-no Rest

D) *Bonus Accessory – 3 Sets @ 80%
15 Barbell Hip Thrusts From Floor @ 2112
15 Dual KB Front Squats @ 24/16kg

Sept 8th Class Program
Crossfit/ Bootcamp
5k Row/Ski for Men
4k Row/Ski for Women
*Every 500/400m Complete:
20 Alt Step ups
100ft Farmers Walk
10 No Push-up Burpees

Sept 2nd Class Program
CrossFit/ Bootcamp
400m Row/Ski/0.6 Mile Assault Bike
100ft/side Suitcase Carry
20 Walking Lunges – no Added weight
400m Row/Ski/0.6 Mile Assault Bike
30s/arm Side Plank
20 Alt Step ups
+
5min Rest/Prep/Clean up
+
24min @ 85-90%/Tough but Sustainable Effort
Every 4min Complete:
400m Run

August 20th Class Program
CrossFit
A) Sumo Deadlift
Build to 1 Challenging Set of 12 Reps @ 12X1

B) Back Squat
3×10-15 @ Challenging Weight
Rest as needed between sets

C) 2 Sets @ High Effort
40 Cal Row
30 Front Squats @ 95/65lbs
20 Box Jump Overs @ 24/20′ w/ Step Down
Rest 5min between rounds

BootCamp
A) 3 Sets @ Tough but Sustainable Effort
500m Row
100ft Sled Drag @ 225/155lbs
20 Wallballs @ 20/14lbs
Rest 1min

B) 3 Sets
10-15 Barbell Hip Thrusts on Floor
Rest 30s
15-20/leg Ipsilateral Low Box Heel Touch
Rest 30s

C) 2 Sets @ High Effort
40 Cal Row
30 Front Squats/Goblet Squat
20 Box Jump Overs @ 24/20′ w/ Step Down
Rest 5min between rounds

August 19th Class Program
Crossfit/ Bootcamp
A) 30min @ 75%/Moderate Effort
1min Row/Bike/Ski
1min Alt Step ups @ 20′
1min Farmers Walk @ 24/26kg per hand
1min Shuttle Run
1min Walking Lunges – no added weight
+
5min Rest/Prep

B) 4 Sets @ 85-90%/Tough but Sustainable Effort
3min Row/Bike/Ski
Rest/Walk 2min

August 18th Class Program
CrossFit
A) Snatch
20 Sets; 1 Rep Every 30s @ Moderate to Challenging Weight
-no misses!

B1) Seated Strict Press
3×11-12
+
B2) Strict Pronated Pull-up
3×11-12 @ 1211

C) 20min EMOM
1st: 10-15 Hang Snatches @ 75/55lbs
2nd: 40-50 Double Unders
3rd: 10-15 Push-ups (Int: 8-12 HSPU, Adv: 8-12 HSPU w/ Deficit)
4th: 8-12 Cal Row/Bike/Ski
5th: 8-12 Feet Elevated Ring Rows

BootCamp
A) 8-10 Sets (30min Max)
300m Row/Ski (0.5 Mile Assault Bike)
3-6 Strict Pronated Pull-ups
8 DB Push Press
Rest 60s

B) C) 20min EMOM
1st: 10-15 American KB Swings
2nd: 40-50 Double Unders
3rd: 10-15 Push-ups
4th: 8-12 Cal Row/Bike/Ski
5th: 8-12 Feet Elevated Ring Rows

August 14 Class Program
Crossfit
A) Sumo Deadlift
3×3 All Working Sets
Rest as needed

B) Back Squat
3×8-12 @ Moderate to Challenging Weight
Rest as needed between sets

C) 15min AMRAP
10 Conventional Deadlifts @ 95/65lbs
200m Run
10 Wallballs @ 20/14lbs to 10/9ft Target
200m Run

BootCamp
A) 3 Sets @ 85-90%/Tough but Sustainable Effort
90s Row/Bike/Ski
90s Rest
90s Forward Facing Sled Drag (Outside)
90s Rest

B) 10min @ Tough and Sustainable Effort
25/20 Cal Bike/Row/Ski
30 Russian KB Swings

C) 15min AMRAP
10 Conventional Deadlifts @ 95/65lbs
200m Run
10 Wallballs @ 20/14lbs to 10/9ft Target
200m Run

August 11 Class Program
CrossFit
Snatch
5×1.1.1 from Floor
Rest 10-20s Between reps
Rest as needed between sets
+
Seated Strict Press
3×10
rest 1-2min
+
Strict Pronated Pull-up
3×10 @ 1211
Rest 1-2min
+
6 Sets (Alternating) @ 80-85%/Tough but Sustainable Pace
Every 2min Complete:
Set 1: 10/8 Cal Row/Bike/Ski + 7 HSPU + 5 Box Jumps @ 24/20′ w/ Step Down
Set 2: 10/8 Cal Row/Bike/Ski + 7 Toes to Bar + 5 Box Jumps @ 24/20′ w/ Step Down

BootCamp
4 Sets @ High Sustained Effort
30s Row/Bike/Ski
30s Rest
30s DB Push Press
30s Rest
30s Shuttle Run
30s Rest
30s DB Hang Cleans
30s Rest
+
3-4 Sets
15-20 DB Bicep Curls
Rest 30s-60s
15-20 DB Skull Crushers
Rest 30-60s
+
6 Sets (Alternating Sets) @ 80%
Every 2min Complete:
Set 1: 10/8 Cal Row/Bike/Ski + 7 HSPU + 5 Box Jumps @ 24/20′ w/ Step Down
Set 2: 10/8 Cal Row/Bike/Ski + 7 Toes to Bar + 5 Box Jumps @ 24/20′ w/ Step Down



August 10 Class Program
CrossFit

A) Front Squat
3×5 – all working sets
rest as needed
B) 6 Sets @ High Effort

Every 2min Complete:
6-8/leg Back Rack Reverse Lunge

C) 3 Rounds For Time

15 Hang Squat Cleans @ 95/65lbs
10 Bar Facing Burpees
+
5min Rest
+
Complete @ High Effort
50/40 Cal Row/Bike/Ski


BootCamp
10min @ 85-90%/Tough but Sustainable Effort
200m Run
20 Alt Step ups @ 20′
+
12min @ 85-90%/Tough but Sustainable Effort
400m Row/Ski (0.6 Mile Bike)
20 DB Reverse Lunges
+
3 Rounds For Time
20 Front Squats
10 Bar Facing Burpees
+
5 mins Rest/ Prep
+
Complete @ High Effort
50/40 Cal Row/Bike/Ski





  • July 3rd Class Program

    CrossFit
    A1) Bench Press
    5×10-15 @ 11X1
    rest 60s
    A2) Pronated Pull-up
    5xAMRAP
    rest 60s

    B) 10min @ 80%
    10-15 Bent Over Barbell Rows @ 135/95lbs
    30 Double Unders (60s Singles)
    20 Banded Tricep Pressdowns
    15 Russian KB Swings @ 32/24kg

    C) 10min @ 85-90%/Tough but Sustainable Effort
    5 Power Cleans @ 135/95lbs
    5 HSPU (Shoulder to Overhead)
    10 Cal Row/Bike/Ski

    Bootcamp
    A) 5 Sets @ 80%
    6-10 Burpee Pull-ups
    8-12 DB Floor Press
    1min Row/Bike/Ski

    B) 10min @ 80%
    10-15 Bent Over Barbell Rows @ 135/95lbs
    30 Double Unders (60s Singles)
    20 Banded Tricep Pressdowns
    15 Russian KB Swings @ 32/24kg

    C) 10min @ 85-90%/Tough but Sustainable Effort
    10 Dual DB Deadlifts @ 50/35lbs per hand
    8-12 DB Bench Press @ 50/35lbs per Hand
    10 Cal Row/Bike/Ski

  • July 2nd Class Program

    CrossFit
    A) 12min EMOMMin 1-4: 3 High Hang Snatches
    Min 5-8: 3 Low Hang Snatches
    Min 9-12: 3 Snatches from Floor

    B) Back Squat
    3×15-20 @ Challenging Weight
    Rest 2-3min between Sets

    C) 12min AMRAP
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Hang Power Snatches @ 75/55lbs
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Cal Row/Bike/Ski

    Boocamp
    A) 1st: 8-12 Cal Row/Bike/Ski
    2nd: 30s Goblet Squats/Front Squats

    B) 3 Sets @ High Effort
    500m Row/Ski or 0.8 Mile Assault Bike
    20-30 Alt Jump Lunges
    Rest 90s

    C) 12min AMRAP
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    12 Alt DB Snatches @ 50/35lbs
    6/leg Front Rack Reverse Lunge @ 75/55lbs
    10 Cal Row/Bike/Ski


  • June 30th Class Program

    CrossFit
    A) 4 Sets @ High Effort
    10 Strict Press
    10-20s Rest
    5 Push Press
    Rest 2min

    B) 4 Sets @ High Effort
    8 Supinated Pull-ups
    Rest 10-20s
    10-12 Pronated Bent Over Barbell Rows
    Rest 2min

    C) 4-5 Sets @ High Sustainable Effort
    21 Box Jumps
    15 Hang Clean to Overhead @ 95/65lbs
    9 Bar Facing Burpees
    Rest 2min

    Bootcamp
    A) 5 Sets @ 85-90%/Tough but Sustainable Effort
    10 Cal Row/Bike/Ski
    10-15 Hand Release Push-ups
    10 Cal Row/Bike/Ski
    20 Bent Over Barbell Rows
    Rest 2min

    B) 4-5 Sets @ High Sustainable Effort
    21 Box Jumps
    15 DB Hang Clean + Push Press @ 45/25lbs/hand
    9 Burpees
    Rest 2min

  • June 29th Class Program

    CrossFit
    A) Deadlift
    5 Sets; Every 2min Complete 8 reps @ Challenging Weight

    B) 10min EMOM
    3 Squat Cleans @ 155/105lb
    15 Double Unders

    C) 3 Rounds @ High Effort
    4min:
    500/400m Row
    15 Toes to Bar/Toes to Ring
    AMRAP of Thrusters @ 115/80lbs with remaining time in 4min
    Rest 3min

    Bootcamp
    A) 10min @ 85-90%/Tough but Sustainable Effort
    50 Double Unders/100 Single Skips
    15 DB/KB Deadlifts
    15 Cal Row/Bike/Ski

    B) 10min EMOM
    1st: 10 DB Front Squats
    2nd: 10-15 Box Jumps w/ Step Down

    C) 21min AMRAP
    500m Row/Ski (0.8 Mile Assault Bike)
    8 DB Thrusters
    15 Toes to Ring/Toes to Bar
    8/side DB Walking Lunge

  • June 27th Class Program

    A) 20min AMRAP – With Partner
    Both Partner working
    1 Partner Accumulating Distance on Row/Bike/Ski
    1 Partner completing AMRAP of:
    12 Front Squats @ 95/65lbs
    8x50ft Shuttle Run
    12 Push Press @ 95/65lbs
    8 Cal Row/Bike/Ski
    -switch whenever at the end of a round

    B) 20 Rounds for Time – Alternating Rounds
    8 Wallballs @ 20/14lbs to 10/9ft Target
    8 Hang Power Cleans @ 95/65lbs
    16 Double Unders (32 Single Skips)