MONDAY 2.6.23
Back Squat 3RM- 18 minutes
Suggested Build
50-65-75-80-85-90%+
AMRAP 15
10 Goblet Bulgarian Split Squats Right
10 Goblet Bulgarian Split Squats Left
20 American KB Swings
15 123 Up Downs
TUESDAY 2.7.23
Strength - Bench Press 2RM - 12 minutes
5@50% - 4@60% - 3@70%
2@80% - 2@87%- 2@92%+
Cardio Party EMOM 20
M1) Row for Calories
M2) Double Unders
M3) Ring Dips OR Hand Release Push-ups
M4) Burpee Box Jump Overs
Cap work at :45 each Minute
Scoreboard: all reps + calories (only double unders for M2)
WEDNESDAY 2.8.23
CrossFit Open 21.3 & 21.4
For Time
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 b)
Rest 1 minute
15 Front Squats (95/65 b)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle Ups
15 Thrusters (95/65 lb)
Time cap: 15 minutes
As soon as you finish or at the 15:00 mark
Move immediately to complete the following complex
Build to heavy unbroken lift
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
THURSDAY 2.9.23
Functional Bodybuilding 7:30am and 6:30pm
Open Gym 5:30pm
Strength/Skill - Turkish Get Ups - 12 minutes
2-2-1-1 Build to Heavy Alternating Sides
:30 Hollow Hold after completing rounds on both arms
Pump EMOM 20
M1) 15 Reverse Grip Bench Press
M2) 20 Alternating Gorilla Rows
M3) :30-45 Handstand Hold
M4) :45 Arms Only Row for calories
M5) AMRAP Running man sit-ups
FRIDAY 2.10.23
COMMUNITY SOCIAL Pajama Game Night 8pm at the Gym!
Deadlift 1RM - 16 minutes
5@50-4@60-3@70-2@80%
Singles at 88-94-101%
Teams of 2
15 minutes to complete
10 Rounds Relay Style
15 Power Snatch 75/55 lbs
35 Double Unders
In remaining time AMRAP burpees over bar
Score 1: Time to complete 10 rounds
Score 2: total Burpees
SATURDAY 2.11.23
Bring a Friend Day
Teams of 2
150 Wall Balls
50 Synchro Medball Sit Ups
150 Hand Release Push Ups
50 Synchro Sit Ups
150 Ring Rows
50 Sit Ups