Friday, January 31

CrossFit:
Olympic Lifting:
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Conditioning:
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

HIIT:

Complete 1-21-321-4321…etc
1 Box jump
2 Pull ups/ toe assist pull ups
3 DB Snatch
4 DB Squat cleans
5 Ring rows
6 Push ups
7 KB Swings
8 Tuck ups
9 OH walking lunges
10 DB Man makers

Thursday, January 30

CrossFit

Teams of 3:
For Time
(30 Minute Cap):
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike

50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike

50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike

HIIT

5 RD: 15 Sit ups
100 SU
Directly into….

5 RD:

15 Russian twists
20 Walking lunges

Directly into……

5 RD: 15 Long leg bikes
15 Star jumps
Directly into….

5 RD:
15 Tuck ups
3 Sets of stairs

Wednesday, January

CrossFit

Conditioning
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

RX: 50/35
RX+: 60/40
MRX: 40/25

Finisher:
For time:
30 Wall Walks
Cap 10 min.

HIIT
:30/:30/1:00/1:00 Rest

2 ROUNDS
BSS R/
BSS L/
Squat jumps
Wood chopper R/
Wood chopper L/
Long leg sit ups
Single arm suitcase DL R/
SA suitcase DL L/
Sumo DL high pulls
Jack knife R/
Jack knife L/
Hollow Hold
SL Glute march R/
SL Glute march L/
Prisoner get ups

Tuesday, January 28

CrossFit
Strict Strength:
EMOM x 16 (4 rounds)
:30on/:30rest
1. Chin over bar hold
2. Top of ring hold
3. Parellette or Hanging L-sit
4. Handstand Hold

Conditioning:
AMRAP 15:
Buy-In: 1 mile run
Directly Into…
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

HIIT
THE PYRAMIDS OF LOFT HIIT
30 Wall balls
20 Med ball clean and press
10 Hand release push ups
20 Med ball clean and press
30 Wall balls
30 DB Snatch
20 DB Russian twists
10 T bar push ups
20 DB Russian twists
30 DB snatch
30 Plate G2OH
20 Forward press + squat
10 Narrow grip push ups
20 Forward press + squat
30 Plate G2OH