07.13.

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  • Post last modified:2026.07.13.
  • Post category:program

WEIGHTLIFTING

I. 3X14
BANDED GOOD MORNING
TRX Y-MOTION
BALL RUSSIAN TWIST

II. EMOMX26
ODD: 1 SNATCH
EVEN: 1 CLEAN & JERK
(CLIMBING)

III. AMRAP 13′
3 SNATCH BALANCE
3 HURDLE JUMP
3 SNATCH GRIP PUSH JERK

CROSSFIT

I. AMRAP 5′
5-10-15…
DU’S
ABMAT SIT UP

3′ REST

3RFT
20 LEG LIFTS OVER DB
20 DB PULL THROUGHS
10-10 DB SIDE BENDS

II. 8X 1’/2′
5 FRONT SQUAT & MAX CAL. ROW

III. AMRAP 10′
3-3 SIDE SQUAT
6 SEATED PRESS
9 BENT ROW

LIGHT CROSSFIT

I. EMOMX20
ODD: 5 STRICT PRESS
EVEN: 10 BURPEE/LUNGE (EACH LEG)

II. AMRAP 8′
10/8 CAL BIKE
15 DEADLIFT

TRX & KETTLEBELL

I. AMRAP 6′
3-6-9…
KNEE GLORIA
KB PULL THROUGHS

II.AMRAP 10′
7 DIN. PUSH UP
20M OVERHEAD KB CARRY

III. AMRAP 12′
RIGHT-LEFT

6 SWING
6 CLEAN
6 THRUSTER

IV. 3 RFT
15 TRX DELT. FLY
8-8 BACK LUNGE WITH TRX