Warm up:
3 Rounds
200m Run
35' Bear Crawl
10 Russian Swings
Then
2 min Saddle Pose
Met Con:
For Time
1 mile Run
2 Rounds
40 Burpees
40 DB/KB Snatches
Improve your overall fitness & quality of life with our daily programming
Friday 200703
Warm up:
3 Rounds
20 Jumping Jacks
15 High Pulls
10 Shoulder Taps
5 Front Rack Lunges
Met Con:
"Havana"
AMRAP 25
150 DUs
50 Push-ups
15 Power Cleans 185/125 lbs
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Thursday 200702
Warm up:
2 Rounds
30 High Knees
15 BW Squats
10 Rotational Reaches
5 Yoga Push-ups
Skill:
EMOM x 10
Odd: 45 sec OH Hold
Even: 30 sec Hollow Hold
Met Con:
For Time
800m Run
25 Thrusters
25 Burpees
800m Run
25 Thrusters
25 Burpees
800m Run
Wednesday 200701
Warm up:
3 Rounds
200m Run
20 Jumping Jacks
10 Caterpillar Walks
10 Cuban Press
Strength:
4 Rounds
10 Bulgarian Split Squats (each leg)
15 DB/KB SDHP
Met Con:
For Time
2 Rounds
20 HSPUs
20 Box Jumps
4 Rounds
10 HSPUs
10 Box Jumps
Tuesday 200630
Warm up:
3 Rounds
10 PVC Pass Thrus
10 OH Squats
10 Step Back Lunges
Then
5-1 Walkout Push-ups
Strength:
7 Rounds
2 Power Snatches +
1 Squat Snatch
At Home Version:
Follow the same complex using a DB/KB with each arm
Met Con:
4 Rounds
9 Snatches 95/65 lbs
9 OH Squats 95/65 lbs
36 Mountain Climbers
At Home Version:
4 Rounds
18 DB/KB Snatches
18 DB/KB OH Squats
36 Mountain Climbers
Monday 200629
Warm up:
3 Rounds
35' Bear Crawl
10 Step Ups
10 Broomstick Pass Thrus
10 Push-ups
Skill:
8 Rounds
Max BW Squats
20 sec on
10 sec rest
Met Con:
For Time
1200m Run
80 KB Swings
80 Lateral Hops
Sunday 200628
Warm up:
2 Rounds
400m Run
20 Step Ups
15 SDHP
10 Yoga Push-ups
Met Con:
"STONEWALL"
AMRAP 12
6 Squat Cleans 135/95 lbs
28 DUs
6 S2OH 135/95 lbs
9 Burpees
"STONEWALL from home"
AMRAP 12
6 Forward Lunges
28 DUs
6 Reverse Lunges
9 Burpees
Saturday 200627
Warm up:
3 Rounds
10 Caterpillar Walks
10 BW Squats
10 Russian Swings
10 Tuck Jumps
Then
2 min Standing Calf Stretch (each side)
2 min Lizard Pose (each side)
Met Con:
20 Rounds (total)
-with a partner, alternating rounds
12 DB/KB Floor Press
6 Burpee Box Jumps
12 Pistols
6 Burpee Box Jumps
Friday 200626
Warm Up/Mobility:
2 Rounds-
30 Jumping Jacks
10 Leg Swings (each leg, direction)
10 SDHP
5 Yoga Push Ups (pedal feet at top)
Strength:
4 Rounds-
10 Single Leg Deadlifts (right)
10 Single Leg Deadlifts (left)
15 Supermans
Met Con:
For time-
800m Run
50 DB/KB Hang C&J
800m Run
Thursday 200625
Warm Up/Mobility:
2 Rounds-
30 Jumping Jacks
10 Samson Lunges
10 Hollow Rocks
10 Pass Thrus
Then, 1 minute Puppy Dog Stretch
Skill:
5 Rounds-
5 Turkish Get Ups (each side)
Rest 1-2 minutes between rounds
Met Con:
4 Rounds-
AMRAP 2
30 Mountain Climbers
15 Jump Squats
Rest 2 minutes
***Equipment drop-off is cancelled this weekend-keep your stuff! Sign up through our website calendar to do the workout "Stonewall" in the gym parking lot this Sunday, June 28th.
Wednesday 200624
Warm Up/Mobility:
3 Rounds-
10 Toy Soldiers
10 Samson Lunges
10 SDHP
10 Cuban Presses
Strength:
EMOM x 10
4 Clusters (right) + 4 Clusters (left)
Met Con:
For time-
25 V-Ups
35 Weighted Step Ups
45 Deadlifts
25 V-Ups
45 Deadlifts
35 Weighted Step Ups
25 V-Ups
Tuesday 200623
Warm up:
30 Jumping Jacks
2 Rounds
15 BW Squats
15 Thoracic Rotations
15 Broomstick Pass Thrus
Skill:
7 Rounds
40 sec Max DUs
20 sec Rest
Met Con:
For Time
27-21-15-9
KB/DB OH Squats
Bench Dips