AMRAP Fever

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…

RSVP HERE

 

 

CROSSFIT

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

 A.  Snatch Grip Push Press
6 sets of 3 @ 70-80% of 1RM Snatch

 B. AMRAP in 18 min:

5 OHS (165/115, from the ground)
10 box jumps (30/24)
1 suicide liner (5-10-15-20 yds, hand to the ground on each turn)
40 double unders

CSPORT

 

5 min AMRAPs, start each with a buy-in

*2 x through (so you’ll do each couplet twice)

Buy in options: 500m row, 400m run, 800m bike erg, 21 cal airbike

A. Buy in

5 burpees
10 push press

B. Buy in

15 sit ups
15 KBS

C. Buy in

20 Squats
15 body rows

D. Buy in

30 sec plank
20 Russian twists

A good day for some sprints

 

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…

RSVP HERE

 

 

CROSSFIT

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

 A.  Power Clean + Hang Squat Clean
 Every :90 for 12 minutes 1+1
 B. AMRAP in 6 min:
200m row
15 air squats
AMRAP in 6 min:
5 burpees
5 toes to bar*rest ~ 6 min bt efforts, and you can do them in either order.

CSPORT

 

A. 3 rounds:
21-15-9 seated OH press
21-15-9 DB DL
400m run

B. 3 rounds:
21-15-9 Rev Lunges off riser (per leg)
21-15-9 OHS
20 cal airbike

C. 3 rounds:
21-15-9 cal row
21-15-9 GHD sit ups
400m run

D. 3 rounds
21-15-9 toes through rings
21-15-9 clapping push ups
20 cal airbike

 

Monday Madness

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…

RSVP HERE

 

CROSSFIT

S&P Cycle: SQUAT – pull–press–pull– off

 A.  Back Squat
Find a 10 rep max
+
2 additional sets at 90% of that
 B. 21-15-9 rep rounds for time:

strict HSPUs
strict pullups
power cleans (185/125)

CSPORT

 

A. 3 rounds, 1 min @ each exercise

plank march (alternate lifting arms or feet or both)
Thrusters
bear crawl
alt. step ups
rest

B. AMRAP in 18 min

400m run
15 burpees
20 KBS

17.5 XL

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…

RSVP HERE

 

CROSSFIT

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

 A. 15 Minute EMOM
1 Squat Clean & Jerk
B.  10 rounds:

7 squat clean thrusters (115/85)
50 double-unders

*10k challenge booster wod!

CSPORT

 

A. AMRAP in 12 min
2000m/1750m row (sub bike/airbike if needed)
30 Wall Balls
30 burpees

B. AMRAP in 12 min
Big block run
40 K2E
40 box jumps

C. AMRAP in 12 min
100 sit ups
40 SA DB snatches
40 push press

FRIDAY!!!

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…

RSVP HERE

 

CROSSFIT

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

A.  4 rounds for quality:

2 x max hold L-sit; rest 30 sec
15 back extensions
10 weighted situps
10-12 single-leg supine floor bridge each side

B. For time:

1k row
200m sled push (90/35)
800m run

rest 6 min, then…

500m row
100m sled push
400m run

*can you half your split time from the first part?
CSPORT

 

 

A. 4 sets:
15 bench press
10 DB flys
*rest as needed

B. 3 sets:
15 pullups
15 body rows
*rest as needed

C. 3 sets:
15 weighted squats
15 jump squats
*rest as needed

D. 3 sets:
20 DB step-ups
20 DB walking lunges
*rest as needed

E. 3 sets:
1 min airbike sprint
1 min jump rope
*rest as needed

Double Sandwich

A. EMOM x 7 min
10 strict press
10 renegade rows

B. EMOM x 7 min
15 hollow rocks
15 situps

C. AMRAP in 20 min
10 DB hang squat cleans
15 JPU
20 KBS
25 pushups
300m row/200m run/ 500m C2 bike/15 cal air bike

Hump Day

A. ALT tabata x 6 sets @ each
Jumping Jacks
Straight arm Plank
Step ups

B. 30-20-10 rep rounds
Single arm DB snatches (per arm)
Single arm OH walking lunges (per side)
Double Unders x 2
400m run per round

Torqued Tuesday..

A. 5 rounds:
5 pull ups
10 box jumps
20 sit ups

B. 5 rounds:
5 burpees
10 push ups
20 air squats

C. 5 rounds:
5 strict single-arm KB press ea. side
10 cal row
20 mtn climbers