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Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Friday

Strength/Power

10 min squat clean from hip, working for a heave double

Conditioning

complete 5 rounds of:

Max number strict pullups

Farmers carry 100 feet

 

Thursday

Strength/Power

6×4 squat cleans

Conditioning

AMRAP 8 mins of

10 ball slams

5 pushups

then…

3x 100m Sprints, walk back as recovery

 

Wednesday

Strength/Power

5 sets of:

5 KB or DB Presses

8-10 Ring rows

Conditioning:

21-15-9

toes to bars

Run 200m

 

Tuesday

Strength/Power

3 rounds 100m waiters carry (switch arms at 50m)

rest 90 sec

Conditioning

3 rounds, 1 minute at each station, 1 minute rest after each round

box jumps

airdyne/row

KB swings

sit ups

 

Monday

Strength/Power

6×4+2 Overhead Squat + Overhead Lunges (1R, 1L)

Conditioning

5 rounds of:

5 burpee pullups

15 air squats

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