TUESDAY CrossFit Hardcore Warm-up Metcon (AMRAP – Rounds and Reps) 5 MIN AMRAP 10- V-UPS 10- HOLLOW ROCKS 20- SIT UPS Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 10- STEP UPS 55/75 10-BOX

MONDAY CrossFit Hardcore Warm-up Push Press (WORK ON A MEDIUM TO HEAVY WEIGHT 1 REP PUSH PRESS) Metcon (Time) 6 RDS 200 MT RUN 10 PUSH PRESS 85/115 15-WALL BALLS

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 90 DUBS 800 MT RUN 70 SIT UPS 60-HANG POWER CLEANS 65/95 50-KB SWINGS 35/55 400 MT RUN 30 TOES TO BAR 200 MT RUN 10-BURPEES

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) SPRINTS 10X 50 MT ON 30 SECS WOD 4 RDS 5-BAR MU( MOD 5 PULL UPS+ 5 PUSH UPS) 10-OHS 95/135 1 ROPE CLIMB

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 800 MT RUN 10- SDLHP 65/95 15-BOX JUMPS 20-HOLLOW ROCKS

WED CrossFit Hardcore Warm-up Metcon (Time) E.M.O.M 6 MINS 5 BURPEES 5-THRUSTERS 65/95 REST 2 MINS 3 RDS 3 RDS OF CINDY ISH 5 CTB PULL UPS 10 HAND R. PUSH UPS 15 AIR SQUATS 10- HANG POWER SNATCHES 65/9