Monday, April 23rd - Sunday, April 29th

Please note that the BodySpec DexaScan had to switch dates. The new date will be Wednesday, May 9th. DexaScan is the most accurate way to test your body composition. This is a great way to see if you are making progress. If you are stagnant and/or ready to take it to the next level, please email me to set up a time for nutrition counseling. This service is still included with your Amity membership, so take advantage of it before it becomes extra. aaron (at) crossfitamity (dot) com

 

Monday

 

(A1) Deadlift – 5 x 2 @ 30X0

(A2) Ring Dip – 5 x 2 -4

(B)

55s AB + 6 DB Power Clean @80% RPE

 

Rest 2 minutes

 

25s AB + 6 DB PC + 6 DB Front Squat + 25s AB @85% RPE;

 

Rest 4 minutes

 

20s AB + 6 DB PC + 6 DB FS + 6 DB PC + 20s AB @90% RPE;

 

Rest 6 minutes

 

15s AB + 6 DB PC + 6 DB FS + 6 DB PC + 6 DB FS + 15s AB @100% RPE

 

Tuesday

 

(A1) Handstand hold, wall walk or Handstand push – up – 5 sets

(A2) Weighted pull – up – 5 x 3

(B)

4 rounds for quality – rest as needed between movements.

 

20-30s chin over bar hold, then negative pull up down (challenging - supinate and or use band if necessary)

 

8 Double KB Front Squat (build over rounds, use challenging weights)

 

30s Weighted Plank

 

30s Arms Only Assault Bike @ as hard as possible

 

8/side Dumbbell Rear Foot Elevated Split Squats

 

(time cap 25 mins)

 

 

Wednesday

 5 minute row/AB @20 min pace; rest 2

 

AMRAP 5 @20 min pace; rest 2 x 2

5 Toes to Bar/Knee Raises

5/side DB Hang Power Snatch

5 Box Jump Overs

 

Rest 2 mins between blocks

 

AMRAP 5 @20 min pace; rest 2 x 2

6/side SA DB Push press/jerk

6 Wall Balls

6/side DB Suitcase Lunge

 

Rest 2 mins

 

5 minute row/AB for maxmeters/calories

 

 

Thursday

(A1) Jerk – 5 x 2

(A2) strict pull up – 5 x max unbroken set, bodyweight

 

(B)

5 rounds for consistency

 

7 TnG Power Clean and Jerks

7 Burpee Over Bar

30 Double Under/50 Single Under

5 pull ups without loss of rhythm (don’t “hang”) *stop if lose rhythm/hang

 

Rest 1:00-1:30

 

Friday

(A)  Back squat – 4 x 2 @31X1

(B)

AMRAP 11

21 Thrusters

200m run

15 Thrusters

200m run

12 Thrusters

200m run

9 Thrusters

200m run

18 Thrusters

200m run

 

If finish one round then in remaining time AMRAP

1, 2, 3, … Unbroken TnG Power Snatch

 

 

Saturday

9-15-21

Deadlift

Hang Power Clean

30 Double Unders after each round

(<=115/80)

 

Rest 4 minutes

 

5-7-9-11-13

Pull Ups/Ring Rows

Burpees

30s weighted planks after each round

 

Rest 4 minutes

 

30/20 Cal AB

20 Wall Balls

200m run

20/16 Cal AB

15 Wall balls

200m run

10/8 Cal AB

10 Wall Balls

200m run

 

(Time cap: 40 minutes)