Thursday


CrossFit The Challenge – CrossFit

Metcon (AMRAP – Reps)

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

L1: San, jumping Pullups or ring rows

L2: rx or san

L3: rx

Warm-up (No Measure)

1min pvc dislocates

For time: 6min cap

150/100m Row

10 Burpees Over Rower

150/100m Row

20 Wallballs 20/14#

150/100m Row

30 Ball Slams 30/20#

150/100m Row

40 Ball Twist L/R=1

Shelley


CrossFit The Challenge – Personal Training

Metcon (12 Rounds for time)

Every 3 minutes, for 36 minutes (3 sets of each), for times:

Station 1 – 25 Calories of Airdyne Bike

Station 2 – 25 Singles unders+ 5 Strict Handstand Push-Ups

Station 3 – Run 300 Meters

Station 4 – 15 Leg Lifts + 20 Push Presses 45lbs

Wednesday

CrossFit The Challenge – CrossFit

Metcon (12 Rounds for time)

Every 3 minutes, for 36 minutes (3 sets of each), for times:

Station 1 – 40/30 Calories of Rowing

Station 2 – 25 Double-Unders + 10/5 Strict Handstand Push-Ups

Station 3 – Run 400 Meters

Station 4 – 15 Toes to Bar + 20 Push Presses (75/55 lbs)

L1: san, 35/25cal Bike

50Singles + 10/5 HSPU progressions

Run 400m

20Abmats+20Pushpress light

L2: rx or san

L3: 60/40 Cal Airdyne or 50/35cal Rowing

50DU+20/15Strict HSPU

400m Run

20T2B+20PushPress 95/65lbs

Warm-up (No Measure)

1min pvc dislocates

15 BendOver Squat stretch

5rds: Every 30seconds

5 Hang Power Cleans +

5 Front Squats +

5 Push Press +

build in weight, start with empty bar

Monday


CrossFit The Challenge – CFTC Bootcamp

Metcon (AMRAP – Reps)

Teams of 2 IGOUGO:

4min AMRAP:

25 Clean and Jerks with sandbag+

Max reps Rope Climbs

1min rest

4min AMRAP:

25 Box Jumps each+

Max Wallclimbs onto box

1min rest

4min AMRAP:

25 Burpee Ball Slams 30/20lbs +

Max Calories Row/Bike

1min rest

4min AMRAP:

25 Alternating KB Snatches each +

Max Ball Overs 20/14/10lbs

Monday

CrossFit The Challenge – CrossFit

Warm-up (No Measure)

2min couch strech

2min pigeon stretch

4min cap:

35 wallballs

35 toes to bar/ leg lifts

35 airsquats

L1: 25reps each

L2: 30reps each

L3: rx

Metcon (Time)

For time:

135/95-lb. squat cleans, 10 reps

50 GHD sit-ups

135-lb. squat cleans, 8 reps

40 GHD sit-ups

135-lb. squat cleans, 6 reps

30 GHD sit-ups

135-lb. squat cleans, 4 reps

20 GHD sit-ups

135-lb. squat cleans, 2 reps

10 GHD sit-ups

L1: san, light bar or sandbag, abmat situps,

L2: 95/65 abmats or rx

L3: rx 135/95lbs

Monday 8/22/16


CrossFit The Challenge – CrossFit

Metcon (Time)

135/95-lb. squat cleans, 10 reps

50 GHD sit-ups

135/95-lb. squat cleans, 8 reps

40 GHD sit-ups

135/95-lb. squat cleans, 6 reps

30 GHD sit-ups

135/95-lb. squat cleans, 4 reps

20 GHD sit-ups

135/95-lb. squat cleans, 2 reps

10 GHD sit-ups

L1: san, abmats, sandbag or light bar

L2: rx or 95/65#

L3: rx

Warm-up (No Measure)

2min couch stretch 1min each side

2min pigeon stretch 1min each 4min to accumulate

35Wallballs

35toes to bar/leglifts

35airsquats

Saturday


CrossFit The Challenge – CrossFit

Today we will only have a 8am class NOT 9am!!

Metcon (AMRAP – Reps)

Running Clock WOD:

0-10min:

Every 2min:

15/10Cal Row/Bike

10 GHD Situps

5 Muscle Ups

L1:san, jumping bar mus, abmats

L2: san

L3: 15 Cal AD, 15GHD, 5 MUS

10-15min rest

15-35min:

20EMOM

Odd: 10 Back Squat at 50-60%

Even: 10 Handstand Pushups

L1: San, HSPU variation

L2: rx or san

L3: SHSPU, 225lbs

Warm-up (No Measure)

3min shoulder activation

3min Straddle sit at wall

Friday


CrossFit The Challenge – CrossFit

Warm-up

1min PVC dislocates

5min Running Clock:

0-3:00

3min to accumulate:

20 Medball Cleans

20 Shoulder touches

20 Burpees

20 Double Unders

Max TIME UNBROKEN Front Rack Bottom Squat Hold at 50% 1RM Front Squat

*stop at 3min and you have a potential 2min to accumulate hold

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes (7 Sets):

Minute 1: 10 Burpee Box Jump Overs (24″/20”)

Minute 2: 15 Wall Ball Shots (20/14lbs)

Minute 3: 20 Double Unders + 5 Toes-to-Bar

L1: 6 Burpee Box Step Overs, 15 Wallballs you pick height and load, 20 singles + 5 leg lifts or 5 Doubles + 5 Leg lifts

L2: Rx or 8 BBJO,

L3: 30min (10rds), 30/20lbs WBs, 30 Double Unders + 8 Toes to Bar
score is 1rep for each minute completed

Thursday

CrossFit The Challenge – CrossFit

Warm-up

Every 2min x 4rds

12 Wallballs

10x5m shuttle runs

8 Pushups

6 Russian twist with medball each side

4 burpees

2 Wallclimbs *L3 only

L1: san, stop at 1:45

L2: rx

L3: rx +WC

3x1min Front Rack Hold in bottom of Squat *as heavy as possible. 1min rest between sets

Metcon (AMRAP – Rounds and Reps)

15min amrap:

400m run

2 rope climbs

15 HSPU

L1: san, 20 jumping pullups, 15 pushups

L2: rx or san

L3: Strict HSPU for RX+

Jerry and Sean


CrossFit The Challenge – Personal Training

Metcon (Time)

Warmup:

A.

EMOM, 30sec rest between them:

Min1: 3-5burpees +

3 Press Front/ 3 Press Back

3 Push Press/ 3 PP Back

3 Push Jerk/ 3 PJ Back

Min 2: 3-5 Burpees +

3 Press/ 3 Press Back

3 Push Press/ 3 PP Back

3 Split Jerks/ 3 SJ Back

Min 3: 3-5 Burpees +

3 High Hang Muscle Clean

3 High Hang Power Clean

3 High Hang Clean

Min 4: 3-5 Burpees +

3 Hang Muscle Clean

3 Hang Power Clean

3 Hang Clean

Min 5: 3-5 Burpees +

3 Below Knee Muscle Clean

3 Below Knee Power Clean

3 Below Knee Clean

B.

3x1min Front Rack Squat Hold in bottom

Metcon (Time)

10 rounds for time: IGOUGO 1 rd each

3 Jumping Bar Muscle Ups

6 Burpee Box Jump Overs 24/20″

10 Cal Airdyne

Rest 5 minutes then. . .

40 Sandbag Thrusters 50/35lbs

400 meters Farmers Carry 1KB+1Sandbag 50/35#

40 KB Swings 53/35#

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