Pick your poison

 

CROSSFIT

S&P Cycle: squat- pull–press- pull –OFF

3 rounds for time
1k row
7 muscle ups
14 OHS (135/95)

 

Accessory Work

 

CSPORT

A. AMRAP in 8 min
5 pull ups
10 push ups
15 squats

B. AMRAP in 8 min
10 burpees
200m run

C. AMRAP in 8 min
10 push press
15 sit ups
20 double unders

D. AMRAP in 8 min
45 sec plank
30 sec battle rope
15 ball slams

Fun Run

 

CROSSFIT

S&P Cycle: squat- pull–PRESS– pull -off

A. Bench Press

60% x 5
65% x 5
70% x 5

Accessory Work
3 x 10 DB Fly

3 x 10 Plate Front Raise

C. AMRAP in 12 min
15 wall balls (20/14)
200m run

CSPORT

For time:

50 box jumps
50 cal row
50 pushups
block run
50 wall balls
50 KBS
50 wtd. lunges
block run
50 jumping pullups
50 situps
50 back extensions
block run

Midline

 

CROSSFIT

S&P Cycle: squat- pull–press- PULL -off

A. Deadlift

60% x 5
65% x 5
70% x 5

Accessory Work
3 x 8 Good Mornings
3 x 20 Plate Russian Twists

C. 3 rounds for time
25 KBS (70/53)
100 DUs

CSPORT

A. 3 sets:
20 sec hollow rocks
20 sec superman hold
20 sec single leg bridge hold ea. side

B. 10-1 Ladders
push ups
box jumps

C. 10-1 Ladders
single arm Db snatch (per arm)
lunges (per leg)

D. 10-1 Ladders
cal row
burpees

E. 10-1 Ladders
back ext
toes through rings

Lets mix it up

 

CROSSFIT

S&P Cycle: squat- pull–PRESS– pull-off

A. 25 burpees for time x 6; rest 90 sec bt efforts

B. Strict Press

60% x 5
65% x 5
70% x 5

C. For time:

50 T2B
50 GHD situps

CSPORT

A. 4 burpees AFAP every 30 sec x 5 min

B. AMRAP in 30 min
Block Run buy-in
10 ab wheels
20 pull ups
30 air squats
40 situps
50 double unders
1 suicide liner (5-10-15-20yds)

 

Snatch off..

 

“Ill never do a muscle up” first try boom. Kids these days

CROSSFIT

S&P Cycle: squat- PULL–press- pull-off

A. Snatch

1-3   3 @ 60%
4-6   2 @ 70%
7-9.  1 @ 80%
10-12 1 every :30 @ 70%

B. AMRAP in 20 min:

10 ring dips
15 cal row
10 hang sq. snatches (95/65)
200m run

CSPORT

 

A. 4 rounds:
15 dips
10 DB lateral raise

B. 3 rounds:
15 push press
10 no push up burpees
200m row sprint
rest 60-90 sec bt rounds

C. 3 sets:
15 k2e
10 box jumps
200m run sprint
rest 60-90 sec b.t sets

D. 3 rounds:
15 heavy weighted situps
15 bw situps AFAP!

Deload week!

 

CROSSFIT

S&P Cycle: SQUAT-pull–press- pull-off

A.Back Squat

60% x 5

65% x 5

70% x 5

 

B. Accessory Work

 

C.  3 rounds for time
20 thrusters (95/65)
20 C2B pullups
Block run

CSPORT

 

A. 30-20-10
burpees
ball slams

400m run

B. 30-20-10
double unders x 3
pull ups

400m run

C. 30-20-10
DB thrusters
renegade rows

400m run

D. 2 min plank hold + 50 situps AFAP

Step Up

CROSSFIT

S&P Cycle: squat-pull–PRESS– pull-off

A.Bench Press

3 sets of 5 @ 70%

1 AMRAP @ 70%

B. For time:

30 step overs (50/35, 24/20)
50 wall balls (20/14)
50ft handstand walk
200 double unders
50ft handstand walk
50 wall balls
30 step overs (50/35, 24/20)

CSPORT

For time:

Block run
100 squats
90 sit ups
80 lunges
70 double unders
60 push ups
50 KBS
40 cal row
30 pull ups
20 toes to bar
10 burpee box jump overs

Four for Friday

Sharing is caring brothers Rogers

CROSSFIT

S&P Cycle: squat-pull–press- PULL-off

A. Power Snatch

EMOM x 10

1-5 2 TNG Power Snatch

6-10 1 Power Snatch

 

B. 4 rounds:

20 GHD situps
15ft OH BB Lunges ( or 10 in place)
15 hang power cleans (95/65)
15ft OH BB lunges (95/65)
400m run

 

CSPORT

A. 3 rounds:
50 double unders
250m row

400m run

B. 3 rounds:
20 wall balls
20 alt. step ups (10/leg)

75  situps

C. 3 rounds:
15 skull crushers
15 body rows

400m run

D. 3 rounds:
15 back ext
15 KB high pull

75  situps

Runnin with the Devil…

 

CROSSFIT

S&P Cycle: squat-pull–press- PULL-off

A. DeadLift

75% x 5
85% x 3
95% x 1
AMRAP @ 50% + 5-10 pounds (No more than 20)

B.  Accessory Work

2-3 sets

Back ext 15 reps

Hamstring curls 15 reps

 

C. 10 rounds for time:

5 devils press (50/35)
10 pullups
40yd sled push (135/75)

 

CSPORT

A. 10 rounds:
4 thrusters
6 renegade rows
8 sit ups

800m run or row

B. 10 rounds:
4 burpees
6 box jumps
8 OH lunges per leg

800m run or row