Personal Record Exercises

1RM Overhead Squat
Max Effort Toes to Bar


AMRAP in 12 Minutes:
20 X Ring Dips
20 x Hollow Rocks
250 Meter Run


Personal Record Exercises

1RM Deadlift
2 Min. Max Effort Push ups
2 Min. Max Effort Sit ups


3 Rounds for Time:
20 x Kettlebell Swings (53/35)
15 x Box Jumps (24/20 in.)




15-20 Minutes of Mobility Work

Personal Record Exercises

Bench Press
2 Min. Max Effort Air Squats
Max Effort Pull ups

Monday Madness WOD

CrossFit Baseline for Record:
500 Meter Row
40 x Air Squats
30 x Sit ups
20 x Push ups
10 x Pull ups

—2 Minute Rest —

For Time:

4 Rounds of:
25 Wallballs (20/14)
Run 250M


2 Rounds of:
25 Toes-to-Bar
15 Squat Cleans (135/95)



Strength Training

3 x 5 Good Mornings
10-8-4-2 Straight Leg Deadlift
10-5-2-5-10 Deadlift


AMRAP in 10 Minutes:
5 x Hand Stand Push-ups
10 x Alternating Pistols
15 x V-ups

Endurance Training

With a Partner, complete the following:
4 x 250 Meter Run Each (Around the Building, Spring through the front paring lot)
Partner Rows until you complete the 250 Meter run, then switch

—2 Minute Rest—

4 x 50 Meter Sprints Each, One sprints, one rests


AMRAP in 20 Minutes
5 x Pull ups
10 x Push ups
15 x Air Squats


Gymnastics: Front Lever on Bar and Rings


EMOM for 15 Minutes:
Rounds 1,4,7,10,13: Push Press (95/65)
Rounds 2,5,8,11,14: Sit ups with ball toss (20/14)
Rounds 3,6,9,12,15: Bar Over Burpees


Shoulder mobility drills
Upper Body Maintenance


27-21-15-9 For Time:
Wallballs (20/14)
Deadlifts (185/125)

Monday Madness WOD

Total Reps:
AMRAP in 5 Minutes:
10 x Thrusters (95/65)
Max Effort Muscle ups (C2B Pull ups)

Rest 2 Minute —THEN—

AMRAP in 6 Minutes
20 Calorie Row
Max Effort Hand Stand Push ups

Rest 2 Minute—THEN—

AMRAP in 7 Minutes
50 x Double Unders (100 Singles)
Max Effort Hang Squat Clean (135/85) – Drop the bar and you’re done!

Rest 2 Minute —THEN—

AMRAP in 4 Minutes
15 x Push ups
15 x Sit ups
15 x Air Squats

Skills Training

Parallette Bar Training:
Tuck Planche
Shoot Drill


For Time:
1 x Clean & Jerk (155/105) every 30 Seconds for 15 Minutes.