Always do your best. What you plant now, you will harvest later.

-Og Mandino
CROSSFIT

Monday

Strength

Split Jerk

3-3-2-2-2

*From ground

 

Conditioning

14 minute

6 shoulder to overhead (165/110)

12 Toes to bar

18 unbroken double unders

 

Tuesday

Strength

Back Squat 5×5 @ 80%

*last set is rep out

 

Conditioning

EMOM 8

3 Front Squats (1/.80 x BW)

3 broad jumps

 

Wednesday

Strength

3 rounds

Max Handstand hold

Max strict pull ups

1:00 rest

 

Conditioning

For time:

15-12-9-6-3 for time

Chest to bar Pull ups

handstand push ups

Snatch (115/75)

 

Thursday

Rest/Make Up/Mobility

 

Friday

Strength

Deadlift 5×5 @ 80%

*last set is rep out

 

Conditioning

2 rounds

400m run

20 Burpee Box Jumps

40 Kettlebell Swings (53/35)

60 Sit ups

 

 

Saturday

Partner Triple “Jackie”

1000m row

50 thrusters (45/35)

30 pull ups

*Partner 1 does the full workout, then partner two does the full workout, then both partners do a third full workout together.

 

 

 

 

RUSH! 

Monday RUSH

With a 38 minute running clock:

Complete

6-9-12 for time of:

Side shuffle shuttle run

Box jump + one squat on box

-then-

In remaining time AMRAP:

10 candlesticks

20 Tactical KB lunge

30 flutterkicks

250m run w/ wall climb OR 400m run (choice)

 

Wednesday RUSH

Tabata Circuit (1:00 rest between movements)

Rows for Calories
Double-Unders or single (MOD)
Push-ups
Russian Kettlebell Swings (54/35)

-3:00 rest then-

5 rounds

1:00 plank

1:00 Wall sit