WORKOUT OF THE DAY

Monday October 25

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) Min 1: 5 Romanian Deadlifts @22X1 Min 2: 4l/4r Single Leg Box Jumps Conditioning B: Metcon (Weight) EMOM 20 mins (5 rounds) Min 1: 8 Floor Press Min 2: 200m Run Min 3: 20m Low Hip Bear Crawl Min 4: 6 Barbell Roll Outs

Saturday Oct 9

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) 10 Mins to Find a Heavy Complex of: 5 Dual KBS 4 Dual KB Clean 3 Dual KB Front Squat 2 Dual KB Push Press Conditioning B: Metcon (Time) Partner Workout! 14 Rounds for time of: 8 Dual KBS 20m Front Rack Carry 6 Dual KB Front Squat 4 Dual KB Press 200m Run Rounds completed as IGYG * 30 Min Cap

Friday Oct 8

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) EMOM 8: Min 1: 3 Deadlift (sub max) Min 2: 3 Pushups @40×1. Conditioning B: Metcon (6 Rounds for reps) Every 2 Mins x 6 4 Deadlift 8 Pushups 4 Deadlift 8 Box Dips 4 Deadlift 8 Plank Walk Ups AMREP Double unders in remaining time Rest 1 min between rounds.

Thursday Oct 7

FITLAB – CrossFit 3000 – CrossFit Conditioning A: Metcon (Time) 5RFT: 80 Single Skips 12 DB/KB Reverse Lunges 8 V Situps Rest 3 Mins then: B: Metcon (Time) 5 RFT: 200m Run 12 DB/KB Step Up 8 Box Jumps Rest 3 mins then C: Metcon (Time) 1 rounds for time of: 60 DB/KB walking lunges 40 v ups 60 DB/KB step ups 40 box jumps

Wednesday Oct 6

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) EMOM 15 Min 1: Floor Press 8 reps Min 2: Barbell Row 8 reps Min 3: Lying Down Skull Crush 8 reps Conditioning B: Metcon (4 Rounds for reps) 4 x 3 Min AMRAPs 7 Hang Power Cleans 5 Push Press 14 Double Unders Rest 1 min between AMRAPs

Tuesday Oct 5

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) 5 sets of: 7 Dual DB/KB Front Squats @2211 2 half turkish getup on each side between rounds Rest 1 min between rounds B: Metcon (Weight) 4 sets of: 6 Alternating Z Press each side 14 Shoulder Taps between each set. Rest 1 min between sets Conditioning C: Metcon (5 Rounds for reps) 5 Rounds of: 30s Max KB/DB Thrusters 30s Rest 30s Max Burpees over KB/DB 30s Rest

Monday Oct 4

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) EMOM 10: 1 Clean Pull 1 Power Clean 1 Hang Power Clean Conditioning B: Metcon (Weight) EMOM 20 Min 1: 8 Deadlifts (moderate) Min 2: 200m Run Min 3: 20m Low Hip Bear Crawl Min 4: 6 Barbell Roll Outs

Saturday Oct 2 – Park Workout

FITLAB – CrossFit 3000 – CrossFit Strength A: Split Squat (4 x 8 each leg) Bodyweight Front Foot Elevated Rear Foot Elevated Weighted A2: Side Plank (20s each side, between sets) Conditioning C: Metcon (AMRAP – Rounds and Reps) AMRAP 20: P1: 9 Air Squats 6 Pushups 3 Burpee Box Jumps P2. 300m Run When P2 comes back after a run, swap roles

Thursday Oct 1 – Park Workout

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) 6 sets of: 3 DB/KB Snatch left 3 DB/KB Clean left 3 DB/KB Squat left 3 DB/KB Push press left 3 DB/KB Thruster left * repeat on right side. rest for 1 min betwen sets Conditioning B: Metcon (4 Rounds for reps) EMOM 20: Min 1: 200m Run Min 2: 40s Box Jumps Min 3: 40s Box Dips Min 4: 40s of Situps Min 5: 40s of DB/KB Thrusters

Thursday Sept 30 – Park Workout

FITLAB – CrossFit 3000 – CrossFit Conditioning A: Metcon (7 Rounds for reps) 7 x 3 min sets of: 10 Walking Lunges 6 V Ups/V Tucks 10 Walking Lunges 6 V Ups/V Tucks AMRAP DU’s in remaining time Rest 1 minlunges can be bodyweight or weight with a KB. Score is DU’s each round Accessory B: Metcon (No Measure) 5 rounds of: 20 Shoulder taps 30s side plank left 30s side plank right Rest 30s

Wednesday Sept 29 – Park Workout

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) 5 sets of: A1. KB Bent over row 8 each side with 2s pause at pull A2. KB Single arm z press 8 each side Rest as needed Conditioning B: Metcon (2 Rounds for reps) AMRAP 8 14 RKBS 7 Pushups 5 Burpee Box Jumps 10m Single arm Front Rack Carry Rest 3 mins AMRAP 8 14 RKBS 7 Pushups 5 Burpee Box Jumps 10m single arm front rack carry

Tuesday Sept 28 – Park Workout

FITLAB – CrossFit 3000 – CrossFit Strength A: Metcon (Weight) 1 Power Clean 3 Front Squat @2111 Rest as needed between sets B: Push Press (5 mins on technique ) Conditioning C: Metcon (7 Rounds for time) 7 sets of: 5 Push Press 10 Air Squats 5 Box Jumps 30 Double Unders Rest 1 min

Monday September 27 – Park Workout

FITLAB – CrossFit 3000 – CrossFit Strength A1: Power Clean (7 sets of 2) A2: Box Jumps (4 reps between sets of Power cleans) aim for straight legged landing B: Deadlift (7 sets of 3 @3011, rest 2 mins between sets) Conditioning C: Metcon (AMRAP – Rounds and Reps) AMRAP 12 mins: 5 Hang Power Cleans 10 Pushups 5 Burpee over bar 200m Run

Sunday Mobility

FITLAB – CrossFit 3000 – CrossFit Workout Video https://us02web.zoom.us/rec/share/U4JpclQLkHsbFp6oasySTxJfw2WE-GYFsZr7QxuvJ4ciK65JekfXP-Ub2H38AQhy.BUgXzB1ubWUweFlb

Saturday Sept 25

FITLAB – CrossFit 3000 – CrossFit Workout Video Meeting Recording: https://us02web.zoom.us/rec/share/sEL2-AqsJW7u6R5Gf0FCY-P4nBLP4N203ODD5JRosrfuYwbN_zG-il1PMh0KYDbG.vodu8BjyBi85FOUr Equipment Option A: Metcon (3 Rounds for reps) Mins 0 – 5, complete AMRAP of: 5 x Power Cleans 4 x Front Squats 3 x Shoulder to Overhead Rest 3 mins, then Mins 8 – 15, complete AMRAP of: 7 x Pull-ups/14 x Rows (KB, DB, BB) 7 x DB Thruster 14 x Russian Swings Rest 3 mins, then Mins 18 – 23, complete AMRAP of: 15/11 Cal Row or 200m Run 7 x Burpee Over Rower/DB Bodyweight Option A: Metcon (3 Rounds for reps) Mins 0 – 5 …

Friday Sept 24

FITLAB – CrossFit 3000 – CrossFit Workout Video Meeting Recording: https://us02web.zoom.us/rec/share/q1p2acx_Qd4xWG7prBXN9iT8XdK2MsM8wQPzuq09U9OBym170o3_1geFf72c5IPw.rgxE-cWIDYwOzk_j Bodyweight & Equipment Option A: Metcon (5 Rounds for time) Can be done by rowing or running. scale to 3 sets if still accumulating this volume. 1000m easy 200m moderate 300m fast 100 easy Rest 90s 800m easy 200m moderate 300m fast 100m easy rest 90s 600m easy 200m moderate 300m fast 100m easy rest 90s 400m easy 200m moderate 300m fast 100m easy Rest 90s 200m easy 200m moderate 300m fast 100m easy Rest 90s Accessory B: Metcon (No Measure) 4 rounds of: 10s hollow hold 10 Situps …

Thursday Sept 23

FITLAB – CrossFit 3000 – CrossFit Workout Video Meeting Recording: https://us02web.zoom.us/rec/share/ZFwEUY6prpw7l1R9Fa6MKrAbsFq704gAVg_5ZFIuNXR41Cv5RsIz7TKfDm4EDSI_.tcHWf_5qdvyQthuo Equipment Option A: Back Squat (7 x 3 @3311) other options: goblet squat, dual KB/DB front squat, B: Metcon (5 Rounds for time) 5 rounds, each for time of: 6 x Power Snatches 10 x Toes to Bar/ V Sit Ups 12 x Hang Clean and Jerk Rest 1 min between rounds Bodyweight Option A: Odd Object Squat (7 x 7 @3311) Use any heavy object and hold at front of body. Bag of rice or bag of books works well. A: Metcon (5 Rounds for time) 5 Rounds, …

Wednesday Sept 22

FITLAB – CrossFit 3000 – CrossFit Equipment Option A: Metcon (Weight) 4 Rounds: Single arm Z press 8/8 each side Rest 60s between sets. B: Metcon (AMRAP – Rounds and Reps) AMRAP 15: 200m Run/40s of mountain climbers 20 KB Swings 2 Wall Walks between each round Bodyweight Option A: Metcon (AMRAP – Reps) 4 Rounds 5 – 8 close grip pushups reps @3111 Rest 60s between sets. B: Metcon (AMRAP – Rounds and Reps) AMRAP 15: 200m Run/40 Mountain Climbers 10 Box Jumps/Tuck Jumps 2 Wall Walks Accessory C: Metcon (No Measure) 3 Rounds: 10 x Cossacks (5L/5R) 10 …

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