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Terrific Tuesday Workout

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) 3 sets of: 1:00 bike at steady pace 1:00 hollow rocks/ dead bug rocks 1:00

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) EMOM 10 1-3 burpees 100m run Workout #2 400m run/500m row 2min rest 800m/1000m row

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Monday Squat Day

CrossFit PTC – WOD View Public Whiteboard Back Squat (Work to heavy set of 3 back squat for the day) Goal is 5-15# heavier than

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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (Calories) “Center Pivot” Teams of 3-5 AMRAP 25 A: Assault Bike for Calories B: AMRAP of: 7

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Butt Camp!!! 5×10 BB Hip Thrust 4×8 KB Deadlift (heavy) 3×15 Banded kick back 4

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Fantastic Friday

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) For quality and practice: 15 Minute EMOM of: Minute 1 – 20-30 double unders Minute

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 1 Minute Stations Box jump Mtn climbers Slam balls DB single arm hang

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Bro Camp Thursday

CrossFit PTC – WOD View Public Whiteboard Bench Press (Take 5 sets to work up to a tough set of 8) Complete 5 sets of:

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Partition however: 1 mile run 1k row 50 Pull ups 100 Push ups 200 Squats 100

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Wonderful Wednesday

CrossFit PTC – WOD View Public Whiteboard Power Clean (5×5 Power clean at 60% of 1rm power clean) 5 reps are completed touch and go.

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