Thursday

CrossFit North Peoria – CrossFit

Monday

Strength

MON: Back Squat (Tempo Back Squat + 2 Back Squats)

5 Sets:

1 Tempo Back Squat – 3 seconds down, 1 second pause, stand!

2 Back Squats

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

Workout of the Day

MON: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

Tuesday

TUES: Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 12

12 Burpees

30 Meter Shuttle Sprints

10/7 Calories Bike

Rest 3 Minutes

AMRAP x 12

15/12 Calorie Row

10 Toes to Bar

5 Handstand Push Ups

* Both AMRAPs are tag in tag out style with one partner completing a full round and tagging in their partner.

Thursday

Workout of the Day

THURS: Metcon (Time)

60/40 Calorie Assault

50 Air Squats

40 Abmat Sit Ups

30 Push Ups

20 Pull Ups

10 Burpees

Optional Midline

Metcon (No Measure)

4 Rounds Not for Time

15 V-Ups

15 Tuck Crunches

20 Second Hollow Hold

20 Second Arch Hold