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06/25/2018

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CrossFit Seek and Destroy – Bootcamp

Metcon (AMRAP – Rounds)

*Make sure weights are consistent with reps, aka 10 reps = go heavier!

AMRAP – 15 mins

20 Jumping Jacks

10 KB Single Arm Press e/s

10 KB Side Bends e/s

20 Full Jacks

10 KB Uneven Pushups e/s

20 KB OH Tricep Extensions

AMRAP – 15 mins

30 Singles

10 DB Thrusters

20 DB Alt Snatches

x2 Sprint

10 DB Curls

10 DB Bent Over Row

06/24/2018

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CrossFit Seek and Destroy – OCR

Metcon (AMRAP – Rounds)

Skills – 15 mins

Olympus/6′ Wall

Spear Throw

Rope Climb

AMRAP

200m Run

x2 Atlas Carry +5 Burpees e/s

x2 Bear Crawl + 5 Burpees e/s

400m Sandbag Jog

20 Knees to Waist

Rope Climb or 5 Walk Ups

Bucket Carry to the Tracks

400m Run

20 Box Jump Burpees

x4 Farmer Carries

06/22/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

500M Row

10 Rib Rolls

10M Toy Soldiers

10M Butt Kicks

10 Fire Hydrants

10 Bird Dogs

10 Gait Swings

10 Step-Overs

Then…

5M bear Crawl

5 Scap Push-Ups

5M Bear Crawl

5 Push-Ups

15/12 Cal. Airdyne

10M Lunge

Finally…

:30 Worlds Greatest (ea.)

5 Clock Rotation

3 Inch Worms

Burgener Warm-Up

Metcon

Metcon (Time)

Every 2 Mins. for 12 Mins

200M Row

Max HSPU (Stop@1:30 mark)

Strength

😊😊

Snatch

2@60%, 2@70%, 1@80%, heavy single

Clean & Jerk

2+1@60%, 2+1@70%, 1+1@80%, heavy single

Back Squat

3@70%, 3@75%, 3@80%, 3@85%, 3RM

Metcon

Metcon (AMRAP – Reps)

“Fight Club”

3 Rounds For Reps:

1 Min. Thrusters (95/65)

1 Min.Power Cleans (95/65)

1 Min. Box Jump Overs (24/20)

1 Min. Pull-ups

1 Min. Airdyne Cal.

1 Min. Rest

06/22/2018

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CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

We asked you guys and girls on facebook what

you wanted the most and we heard you loud

and clear! this workout is gonna sting, but you’re

gonna get strong. singles on the cleans, and fight

through the front squats

Strength

Clean Work

Metcon

Metcon (Time)

IWT (interval weight Training)

3 rounds

all @70% 1RM FS

5 power cleans

10 front squats (ground)

10 cal row

rest 2 min.

Rx- FS must be unbroken

06/21/18

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CrossFit Seek and Destroy – OCR

Metcon (AMRAP – Rounds)

Buy in: Sandbag Jog to tracks

Partner AMRAP

25 Partner Pushups

1 Rope Climb/5 Walk Ups + DL

10 Burpee Pullups + DL

400m Run + Knees to Chest

x2 Hurdle

Weighted Plate Drag

20 Alt Bucket Knee Getups

10 Tire Push

10 Burpees + Singles

Wall Climb

Olympus Wall

5 Tire Burpees

06/21/2018

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CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

core work and more muscular endurance. brace

your core on the planks and strong shoulders on

the handstand holds. Push through the floor.

Strength

Strict Press

No Tempo today focus on keeping your bar moving!

6@70%

6@73%

6@75%

Metcon

Metcon (No Measure)

2 rounds of entire complex, 2 min rest between.

3min.

15sec. max T2B

45sec. plank

then

3 min.

15sec. max push ups

45sec. handstand hold

06/21/2018

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CrossFit Seek and Destroy – Bootcamp

Metcon (Time)

+1 WOD – 40min cap

*Starting with 1st exercise, add the next exercise each round until completed

10 squats w/ high pull

10 v-ups

10 renegade rows

10 dirty dogs e/s

10 donkey kicks e/s

10 burpees

10 weighted side lunges e/s

10 KB swing

10 4 count flutter kicks

10 jump squats

10 flys

10 Cal air dyne or row

10 snowboarders

10 man makers

100 singles

Finish up with a 400 run

06/20/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

500M Row

5 Inch Worms

10 Rib Rolls

10 Hip Bridges

10 Fire Hydrants

10 Bird Dogs

10 Sit-Ups

Then…

Peanut Traps

Or/and

Lacrosse Scaps

Next…

10 Step-Overs

:60 World’s Greatest Pos. 1

10 Gait Swings

:60 Worlds Greatest Pos. 2

10 Counterbalance Squat

:60 Worlds Greatest

Finally…

Warm-Up Squat

Metcon

Metcon (Time)

Front Squats

4 Reps @ 77%

1 Rep @ 82%

4 Reps @ 77%

1 Rep @ 87%

4 Reps @ 77%

1 Rep @ 92%

Based off BW! Not your FS!

Strength

🤘🏻🤘🏻🤘🏻

3-Pos. Clean + Jerk

60%, 65%, 70%, 75%, 80%

Clean Pull 3×4@100%

Front Squat 3@70%, 3@75%, 3@80%

Good Morning 3×5(5# heavier than last wk)

Metcon

Metcon (Time)

“Heartbreak Kid”

3 RFT

10 FS (185/135)

20 Pull-ups

50 DubS

06/20/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

Chopping wood today! close your eyes and get

to work. find a pace you can sustain on the rower

and try to stay there for the entire workout.

Strength

Deadlift

Alright all another Tempo, today were hitting

a 3•2•1. Focus on staying tight i dare you!!!

8@70%

8@73%

8@75%

Metcon

Metcon (No Measure)

-accumulate 150/115 cal row

-EMOM complete5 burpees over the erg.

Int-125/ 90, 3 burpees over erg

Scaled- 100/ 75, 3 burpees