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30
Jun

Tuesday, June 1st 2021

Crossfit
Main
Clean Every 3 min x5 (15 min)
0: 3 Reps @ 35%
3: 3 Reps @ 45%
6: 3 Reps @ 55%
9: 5 Reps @ 65%
12: 5 Reps @ 75%
15: AMRAP @ 85%

Core
TABATA Choice Core Movement
(:20 work, :10 Rest x8)

QuickFit
Main
Alt. TABATA, :20 on :10 Rest for EACH movement x8 (8 min)
Odd: Medball Clean
Even: Sit up/ Tuck Up /V Up

Core
2-3min Quality Deadbugs

29
Jun

Monday June 28

Crossfit
50 alt. arm DB Snatch, 5 Rope Climbs (15 Rope Lowers)
40 alt. arm DB Snatch, 4 Rope Climbs (12Rope Lowers)
30 alt. arm DB Snatch, 3 Rope Climbs (9 Rope Lowers)
20 alt. arm DB Snatch, 2 Rope Climbs (6Rope Lowers)
10 alt. arm DB Snatch, 1 Rope Climbs (3 Rope Lowers)
20 Min Cap

Lvl 6: DB 50/40#, 15′ Climb
Lvl 5: 40/30, 15′
Lvl 4: 35/25, 12′
Lvl 3: 30/20, 12′
Lvl 2: 20/15, Rope Lowers
Lvl 1: 15/10, Rope Lowers

Quickfit

3 min AMRAP, 2 min Rest x4 Sets (20 min)
10 alt. arm DB snatch, 5 bent over DB row each arm

Lvl 3: DB 30/20#
Lvl 2: 20/15
Lvl 1: 15/10

25
Jun

Friday, June 25, 2021

CrossFit
Main: BMU-russian swing ‘Nate’
AMRAP 20 min
2 bar muscle ups
4 handstand push ups
8 russian KB swings
Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on test week
Lvl5: CTB un-assisted, HSPU mat, 70/53#
Lvl4: chin over bar, HSPU-abmat, 53/44#
Lvl3: band pull up, HSPU-box, 44/35#
Lvl2: band pull up, HSPU-box, 35/26#
Lvl1: ring box, seated DB press, 26/18#

Quickfit/At home
AMRAP 20 min
2 Ring Rows
4 Push Ups
8 Russian KB swings
Lvl 3: toes on ground, KB 35/26#
Lvl 2: knees on ground, KB 26/18#
Lvl 1: elevated on box, KB 18/13#

24
Jun

Thursday, June 24, 2021

CrossFit
Main: Team workout-Odd object
20 min clock
P1 pushes sled down 50m/P2 holds sandbag in bear hug position
P2 pushes sled back 50m/P1 holds sandbag in bear hug position
Lvl6: sled 4×45/2×45, bag 150/125#
Lvl5: sled 4×35/2×35, bag 125/100#
Lvl4: sled 4×25/2×25, bag 100/75#
Lvl3: sled 4×15/2×15, bag 75/30MB
Lvl2: sled 4×10/2×10, MB 30/20#
Lvl1: sled 2×10/1×10, MB 20/14#
Core:
Deadbugs for quality x 2-3 min

QuickFit/At home WOD
Main: AMRAP 20 min
P1 medball carries down and back 100m
P2 holds plank hold
When partner returns from medball carry switch spots
Lvl3: 30/20#
Lvl2: 20/14#
Lvl1: 14/10#

23
Jun

Wednesday, June 23, 2021

CrossFit
Main: Team workout
AMRAP 18 min-
50 cal row-1 person works at a time, switch out partners when needed
50 alt arm DB snatch, 2 people working in synchro (at top), 1 person resting, switch out partner whenever needed
50 up downs, 2 people working in synchro (at standing position)
50 DB goblet squats, 2 people working in synchro (at bottom and top)
Lvl6: 50/35#
Lvl5: 40/30#
Lvl4: 35/25#
Lvl3: 25/20#
Lvl2: 20/15#
Lvl1: 15/12#

QuickFit/At home WOD
Main: 14 min clock
5 min bike
4 min alt arm DB snatch
3 min up downs
2 min goblet squats
Lvl3: 35/25#
Lvl2: 25/15#
Lvl1: 20/10#

22
Jun

Tuesday, June 22, 2021

CrossFit
Main: Endurance
5X1000M bike
*rest 2 min between each interval
Core:
Alt partner leg throw tabata :20 on x :10 on x 8 sets (4 rounds each-4min)

QuickFit/At home WOD
Main: Endurance
5X2 min row with 2 min rest between sets for max distance each interval (20 min total)

21
Jun

Monday, June 21, 2021

CrossFit
Main: Front Squat E3min x 15 min
0: 3 reps @35%
3: 3 reps @45%
6: 3 reps @55%
9: 5 reps @65%
12: 5 reps @75%
15: AMRAP reps @85%
Core:
Tabata :20 on x :10 off x 8 sets of core work of YOUR choice

QuickFit/At home WOD
Main: Goblet squat/double DB front squat
E2min x 12 min (6 sets)
Set1: 3x light load (7.5-15#)
Set2: 3x light -mod load (10-20#)
Set3: 3x mod load (12-25#)
Set4: 5x mod-heavy load (15-30#)
Set5: 5x mod-heavier load (20-35#)
Set6: AMRAP x heaviest load (25-45#)
Core:
Tabata :20 on x :10 off x 8 sets core work of YOUR choice

18
Jun

Friday, June 18, 2021

CrossFit
Main:
Push Press E3 min x 15
0: 3 reps at 35%
3: 3 reps at 45%
6: 3 reps at 55%
9: 5 reps at 65%
12: 5 reps at 75%
15: AMRAP at 85%
Core:
Tabata :20 on :10 off x 8 sets; YOUR choice

QuickFit/At home WOD
DB push press (same flow as CF, increasing load each set)
Core:
Tabata :20 on :10 off x 8 sets; YOUR choice

17
Jun

Thursday, June 17, 2021

CrossFit
Main:
AMRAP 15 min
12 box jump overs
9 burpee to target
6 pullups
Lvl6: 24/20″ jump, chest-bar pullup unassisted
Lvl5: 24/20″ jump, chin over bar unassisted
Lvl4: 24/20″ step, chin over bar assisted
Lvl3: 20/20″ step, chin over bar assisted
Lvl2: any” step, chin over bar assisted
Lvl1: any” step, ring rows
Core:
Deadbugs x 2-3 min

QuickFit/At home WOD
Main:
AMRAP 15 min
12 box jump/steps
9 burpees
6/6 bent over row
Lvl3: 20″ jump, DB 35/25#
Lvl2: any” jump, DB 25/20#
Lvl1: any” step, DB 20/15#