FRIDAY

Conditioning
49 Fallen (Time)
49 push-ups
49 sit-ups
49 box jumps (24/20)
49 db thrusters (30/20)
49 calories on concept rower
49 push press
49 air squats

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THURSDAY

Skill
Pick a skill, work with your coach for 20 minutes.

Conditioning
Beefy (Time)
20-16-12-8-4 reps for time:
KB Swing (53/35)
Overhead Plate Lunge (35/15)
Nurpee (no push up burpee)
Toes To Bar
Double Under
As many attempts as desired. Have someone hold the rower down if needed.

Supplement
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.

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WEDNESDAY

DELOAD

E2MO2M (No Measure)
5 Rounds, every 2 minutes for 10 minutes:
2 Rope Climbs
5 Strict Pull Ups*
Rx＋ = 1 legless, 1 legs, weighted pull ups

Ghost 2.0 (AMRAP – Reps)
5 Rounds of:
1 minute Air Assault or Ski Erg
1 minute Double Unders
1 minute Row for Calories
1 minute rest

Complete work in any order. Go hard.
Remember, cardiovascular conditioning is your friend.
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TUESDAY

Metcon
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
RX = 53/35

Supplement
Abdominal Supplement 46 (Time)
50-40-30-20-10 rep, for abs (go fast)
Abmat Sit Ups
Double Unders
Russian Twists, no weight
Flutter kicks

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SATURDAY
9 A.M Reloaded (A1A Beach Wokout)

10 A.M CrossFit
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FREE FRIEND FRIDAY!!! Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each

This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.

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