(856) 217-5401

12/1/19

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for reps)

4 Rounds:

1:00 Wallballs (20/14)

1:00 Single Dumbbell Snatches (50/35)

1:00 Box Jumps (24/20)

1:00 Single Dumbbell Clean & Jerks (50/35)

1:00 Calorie Row

1:00 Rest

11/30/19

CrossFit Loyalty – BootCamp

Smash Mouth (Time)

3 Rounds:

800 Meter Run

21/15 Calorie Assault Bike

5 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

11/30/19

CrossFit Loyalty – CrossFit

Smash Mouth (Time)

3 Rounds:

800 Meter Run

21/15 Calorie Assault Bike

5 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Blackout Friday

CrossFit Loyalty – CrossFit

Metcon (Time)

1 – Wall Walk

2 – DB Snatch

3 – T2B

4 – DB Squat

5 – Bike/Row Calories

6 – Hand Release Push-ups

7 – DB Row

8 – KB Swings

9 – Single DB Box Step-ups

10 – DB Lunges

11 – Burpee Pull-ups

12 – Devil Presses

11/28/19

CrossFit Loyalty – CrossFit

Thanksgiving With The Ladies (Time)

Barbara’s House

20 Pull-ups

30 Push-ups

40 Sit Ups

50 Air Squats

Helen’s House

400 m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Fran’s House

15 Thrusters 95/65

Nancy’s House

400 m Run

15 Overhead Squats 95/65 lbs

Grace/Isabel’s House

20 Ground To Overheads 95/65 lbs

Kelly’s House

400 m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

50/35 Calorie Row

3 ROUNDS:

5 Burpees

10 KB Goblet Step Back Lunges (5 per leg)

15 KB Swings

50/35 Calorie Row

2 ROUNDS:

3 Wall Climbs

9 Pull Ups

15 Box Jumps

50/35 Calorie Row

22-16-10

Push Ups

DB OHS (equal reps on each side)

11/27/19

CrossFit Loyalty – CrossFit

Primer

3 Sets Each Side

7 Single Arm DB Bench Press

7 Single Arm DB Bent Over Row

Overhead Squat (5×1)

Every 90s

10 Sec Pause in the bottom

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

11/26/19

CrossFit Loyalty – CrossFit

Metcon (No Measure)

For Quality NOT Time

30 Wall Walks

Metcon (No Measure)

4 Giant Sets For Quality:

10 Horizontal Rows Using Bar

:10-:20 Second Ring Support Hold

Metcon (Time)

3 Rounds:

30/21 Cal Bike

800/550 Meter Row

400 Meter Run

12 Burpee Box Jump Overs (24″/20″)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

5 Rounds:

400m run or row

30 box jumps

30 wallballs

11/25/19

CrossFit Loyalty – CrossFit

Primer

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry (change at 100′)

*Choose a Challenging KB Weigth that you can go unbroken with*

Macho Man Complex (On the 2:00 x 5 Sets (Building))

3 Power Cleans

3 Front Squats

3 Push Jerks

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12

3 Rounds of “Macho Man”(135/95)

15 T2B
1 Round of Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

Extra Credit

3 Giant Sets:

10 Dumbbell Bench Press

25 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

25 AbMat Sit-ups

Rest 2 Minutes Between Sets.