(856) 217-5401

3/1/20

CrossFit Loyalty – BootCamp

Metcon (Time)

10-20-30:

Single Arm Alternating Dumbbell Power Snatches

Single Arm Dumbbell Hang Clean and Jerks (Alt. Every 5)

Bike Calories (Ladies 7-14-21)

Dumbbell: (50/35)

2/29/20

CrossFit Loyalty – CrossFit

Circus Act (Time)

5 Rounds:

400 Meter Run

8 Ring Muscle-ups

16 Kipping Deficit Handstand Push-ups (6″/4″)

24 Alternating Pistols

02/28/2020

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

200m Plate Carry (weight is your choice)

10-Push Up

20-Toes 2 Bar

30-Air Squat

40-Sit Up

50- Double Under
If you choose to do it with a partner, 1 partner runs- the other partner gets the reps then switch out every 200m. You may not hold the inside ring of the plate during your runs.

02/28/2020

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

200m Plate Carry (weight is your choice)

10-Push Up

20-Toes 2 Bar

30-Air Squat

40-Sit Up

50- Double Under
If you choose to do it with a partner, 1 partner runs- the other partner gets the reps then switch out every 200m. You may not hold the inside ring of the plate during your runs.

2/27/20

CrossFit Loyalty – CrossFit

Front Squat (On the 1:30 x 7 Sets)

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

Aim to beat last week

Wise Men (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for reps)

1 Min Stations x 4 Rounds

Station 1: Battle Ropes

Station 2: Weighted sit-ups

Station 3: 30′ Plate push into Cross-Body Mountain Climbers

Station 4: Double KB Box Step Ups

Station 5: Row

Station 6: Rest

2/26/20

CrossFit Loyalty – CrossFit

Thruster Beast Builder (AMRAP – Reps)

On the Minute x 7:

Thrusters

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

Long Haul (Time)

2 Rounds For Time:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Dumbbell: 50/35

Box: 24″/20″

2/25/20

CrossFit Loyalty – CrossFit

0-15 Mins

Work on Being Upside Down

HSW

Handstand Holds

Wall Cimbs

Shoulder Taps etc.

If Capable….

Handstand Walk Biathlon (Time)

For Time (10 Minute Cap):

300′ Handstand Walk (30ft lengths)

*Every Break: 3 Bar Muscle-ups. Turn arounds do not count as breaks

The Undertaker (AMRAP – Rounds and Reps)

AMRAP 13: Buy-In: 1,000/1,250 Meter Row

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

6/8 Cal AB (Sprint)

5 Box Jumps/Step ups

2 min rest

5 min AMRAP

15 KB Swings

200m run

2 min rest

5 min AMRAP

8 Burpees

100m Farmers Carry

2 min rest

5 min AMRAP

10/12 calorie Row

20 Plate Pulls

2/24/20

CrossFit Loyalty – CrossFit

Back Squat

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”.

Foot Locker (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)