8/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) AMRAP x 20 Minutes 500m  Row 400m Run 20 Burpees to target Target should be 6in above standing reach FINISHER 3 Sets 1:30 KB FR Hold 100m KB Farmer Carry

8/6/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (3 Rounds for reps) 1 ROUND 5:00 STATIONS 1:00 REST b/t STATIONS STATION 1 Max Wallballs… Every minute perform 5 Burpees STATION 2 Max Slam Balls… Every minute perform 5 Burpess STATION 3 Max Sit ups… Every minutes perform 5 Burpees

8/6/2019

Cable Crossfit CrossFit WOD

Strength Back Squat 5×1 (20X1) Back Squat @80-90% of 1RM* -Every 2:30 Minutes- Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MINUTES 9 Back Squat (155/105)|(135/95) 21 Unbroken Double Unders* *:30 of attempts or 1:00 Max on each DU station through the workout.

8/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 10 MINUTES P1-10 Wallballs + 10 Med ball Alt reverse lunges P2- Plate Gun Hold Rest 2 Min b/t AMRAPS’s AMRAP x 6 MINUTES P1-12 V Ups+6 Up Downs P2-Overhead Plate Hold Partner 1 completes 1 full round of the designated work while partner 2 performs the given …

8/5/2019

Cable Crossfit CrossFit WOD

Metcon (Time) PARTNER WORKOUT* IN TEAMS OF 2… 2000m Row 120 Burpees 1000m Row 100 Toes to Bar 500m Row 80 DBL DB Ground to Overhead (35/25)|(25/15) -33:00 Hard Cap- *Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

8/2/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength 3 SETS FOR QUALITY NOT TIME 20 Single DB Box Step Ups 25ft DB OH Walking Lunges (L) 25ft DB OH Walking Lunges (R) (Use the same DB For both movements) Metcon (Time) 3 ROUNDS FOR TIME 30 Burpees 30 Slam Balls 30 Air Squats (24 min cap)

8/2/2019

Cable Crossfit CrossFit WOD

Skills Hang Squat Clean Thruster ON A 10:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster* *Final set of 3 should be heavier than the weight you will use for the workout. Metcon (Time) 400m Run into… 2-4-8-12-8-4-2 Hang Squat Clean Thruster (115/75)|(75/55) 4-8-16-24-16-8-4 Pull-up

8/1/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (No Measure) 3 ROUNDS 1:30 Stations :30 Rest b/t stations STATION 1 20 KB Swings then… Max Wall Balls STATION 2 Easy Pace Row STATION 3 20 Wall Balls then… Max KB Swings STATION 4 Easy Pace Bike FINISHER 3 SETS :30 Side Plank(R) :30 Russian Twist :30 Side Plank(L) :30 Russian Twist

8/1/2019

Cable Crossfit CrossFit WOD

Metcon (3 Rounds for reps) EVERY 9:00 FOR 27:00 MINUTES… 1500m Row 25 Plate Ground to Overhead (45/35)|(35/25) Max Double Unders in Remaining Time FINISHER OPTIONAL FINISHER “SUNS OUT, GUNS OUT” 3 SETS 15 DB Floor Press (Heavy) :45 “Gun Hold” w/ Plate*

7/31/2019

Cable Crossfit CrossFit WOD

Strength Back Squat 5-5-3-3-1-1 -Every 2:30 on the minute. *Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps. Metcon Speed Demon (Time) 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs