Gym medium
  • Tracks
  • Amity CrossFit WODs
Sun Mon Tue Wed Thu Fri Sat

24

25

  • A1. DB Bench Press @21x1 Dumbbell Bench Press 10-10-10-10
  • A2. Double Kettlebell Deadlift Double Kettlebell Deadlift 10-10-10-10
  • A3. Scapular Compression Scapular Dips : 3x5
  • 5-10 Rounds For QUALITY 8 RFT: Strict Pull-ups, Push-ups and Double Dumbbell Hang Snatches

26

  • 3 RFT: Rows, Dumbbell Walking Lunges, Burpees and 2 more
  • 3 RFT: Assault Bike Calories, Walking Lunges, Devil Press and 2 more
  • 750m row or 30/24 cal AB FT FT: Rows

27

  • Back Squat : 3 Rep Max
  • B. Max Reps (-1) without grinders @ ~75% of (A); rest 2 min between sets Back Squat : 3x Max Rep
  • AMRAP 7 mins: Pull-ups and Dumbbell Snatches

28

  • A1. 1 Strict Press + 3 Push Press 1 Strict Press + 2 Push Press 3-3-3-3
  • Max (-1) Toes to Bar/Knees to Elbows x 1-2 sets without loss of rhythm – do not “hang” Toes-to-bars : 2x Max Rep
  • Alt EMOM 12 mins: Hang Power Clean & Jerks, Burpee Over Bars and Double Unders

Mar | 1

  • Touch And Go Deadlift : 5-5-4-4-3-3
  • SLAMRAP 18 @ sustained effort AMRAP 18 mins: Burpee-to-6" Targets, Kettlebell Swings, Box Jumps and 3 more

2

3

4

  • A. Reverse Barbell Lunge 10-10-10
  • B1. Half Kneeling Single Arm Arnold Press 10-10-10
  • B2. Ring Rows : 3x10
  • C. FT: Assault Bikes, Assault Bikes, Assault Bikes and 4 more

5

  • FT: Rows
  • AMRAP 4 mins: Double Dumbbell Hang Clean & Jerks, Burpees, Dumbbell Thrusters and Burpees
  • FT: Rows
  • AMRAP 4 mins: Double Dumbbell Hang Clean & Jerks, Burpees, Dumbbell Thrusters and Burpees
  • FT: Devil Press and Rows

6

  • A. 3/2/1 back Squat Every 2 mins for 14 mins: Back Squat
  • AMRAP 9 mins: Forward Lean Rest (FLR)s, Kettlebell Suitcase Single Arm Deadlifts, Assault Bikes and Push-ups
  • AMRAP 9 mins: Ring Support Holds, Single Arm Dumbbell Push Press, Box Jumps and Pull-ups

7

  • Every 1 min for 10 mins: High Hang Power Snatch + Hang Power Snatch
  • AMReps 10 mins: Tng Power Snatch
  • Alt EMOM 10 mins: Burpee Broad Jumps and Russian Kettlebell Swings

8

  • Tempo Front Squat 4-4-4-4
  • Chipper: Rows, Kettlebell Swings, Rows and 4 more

9

10

11

  • Tempo Clean Grip Deadlift : 5 Rep Max
  • B1. Single Arm Db Row Supinated : 8-8-8
  • B2. Tempo Ring Rows : 3x8
  • FT: Assault Bikes, Assault Bikes, Assault Bikes and 3 more

12

  • Every 3 mins for 9 mins: Toes-to-bars, Single Dumbbell Hang Clean & Jerks and Runs
  • Every 3 mins for 9 mins: Push-ups, Dumbbell Goblet Squats and Assault Bike Calories
  • Every 3 mins for 9 mins: Pull-ups, Dumbbell Snatches and Wall Balls

13

  • Tempo Back Squat 5-5-5-5-5
  • Alt EMOM 16 mins: Thrusters and Bar Facing Burpees

14

  • Every 1 min for 10 mins: High Hang Power Snatch + Hang Power Snatch
  • AMRAP 5 mins: Tng Power Snatches
  • AMRAP 9 mins: Double Unders, Toes-to-bars, Shuttle Runs and Chest-to-bar Pull-ups

15

  • A. Strict Press + Push Press (1 + Max (-1) Reps) Strict Press + Push Press 1-1-1-1
  • FT: Rows, Single Arm Farmer Carries, Single Arm Farmer Carries and 7 more

16

17

18

  • Tempo Back Squat 4x5
  • Alt EMOM 16 mins: Thrusters, Pull-ups, Runs and Rests

19

  • Reverse Barbell Lunge 8-8-8
  • Half Kneeling Single Arm Arnold Press 8-8-8-8
  • 6 RFT: Rows and Dumbbell Hang Power Snatches

20

  • AMRAP 5 mins w/ Buy-in: Assault Bikes, Dumbbell Power Cleans and Box Jumps
  • AMRAP 5 mins w/ Buy-in: Assault Bikes, Dumbbell Power Cleans and Box Jumps
  • AMRAP 5 mins w/ Buy-in: Rows, Alternating Dumbbell Thrusters and Lateral Burpee Over Rowers
  • AMRAP 5 mins w/ Buy-in: Rows, Alternating Dumbbell Thrusters and Lateral Burpee Over Rowers

21

  • Tempo Strict Press : 5-5-5-5-5, rest 2 mins
  • Single Arm Db Bent Over Row 3x8
  • Ring Rows : 3x8
  • "Tabata" - Assault Bike Calories : 6 x 30 secs / 30 secs
  • 60s Assault Bike (Calories)s : Max Set

22

  • Romanian Deadlift (Clean Grip) 4x6
  • Chipper: Rows, Air Squats, Rows and 4 more

23

24

25

  • Every 4 mins for 40 mins: Rows, Farmer Carries, Jumping Jacks and Forward Lean Rest (FLR)s

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30

31

Apr | 1

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