Online 30 CrossFit Workout Programming
Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with household items or dumbbells. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.
Monday, May 11th
AMRAP x 15 MINUTES
15/12 Cal Row or :45 Cardio
15 Backpack Ground to Overhead
15 Tuck-Ups
(Score is Rounds + Reps)
Tuesday, May 12th
EMOM x 15 MINUTES
MIN 1 – 10 Burpee Tuck Jumps
MIN 2 – 20 Hollow Rocks
MIN 3 – 15 Backpack Bent Over Rows
(No Measure)
OPTIONAL FINISHER
1:00 Pigeon Stretch/Side
1:00 Front Rack Stretch
(No Measure)
Wednesday, May 13th
5 ROUNDS FOR TIME
12 Backpack Deadlifts
9 Backpack Hang Power Cleans
6 Backpack Push Press
(Score is Time)
Thursday, May 14th
3 SETS
2:00 Max Backpack Russian Swings
-Rest :30-
2:00 Max Shuttle Runs, 20m
-Rest 1:00-
(Score is Total Swings + Meters)
OPTIONAL FINISHER
3 SETS
10 Perfect Push-Ups
1:00 Plank
-Rest 1:00 b/t Sets-
Friday, May 15th
AMRAP x 16 MINUTES
6 Backpack Thrusters
6 Backpack Bicep Curls
6 Sit-Ups
1:00 Run
(Score is Rounds + Reps)
Saturday, May 16th
EMOM x 18 MINUTES
MIN 1 – :45 Cardio (Athlete’s Choice)
MIN 2 – :45 Backpack Front Rack Hold
MIN 3 – :45 MAX Up-Downs
(Score is Total Number of Up-Downs)
Sunday, May 17th
AMRAP x 18 MINUTES
400m Run or 2:00 Cardio
20 Backpack Ground to Overhead
25 Air Squats
30 Backpack Alt. Lunges
35 Double-Unders or 70 Single-Unders
40 Flutter Kicks (1R + 1L = 1 Rep)
(Score is Rounds + Reps)
Online 45 CrossFit Workout Programming
Online 45 is based off of our Morning Rush CrossFit programming. Each day there is a strength portion followed by a CrossFit metcon. Equipment has been modified to dumbbells. Substitute any workout equipment that may be available. Check in to “Online 45” in your Wodify app to log scores.
Monday, May 11th
STRENGTH
6 SETS ON A 15:00 CLOCK…
10 DB Tempo Front Squats (1111)
10 DB Reverse Lunges
(Score is Weight)
WORKOUT
EVERY 3:00 FOR 4 SETS
75 Double Unders
25 DB Thrusters
-Rest remainder of the time-
(Score is Each Set for Time)
Tuesday, May 12th
STRENGTH
6 SETS ON A 12:00 CLOCK…
10 DB Tempo Strict Press (1111)
10-15 Push-ups
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
400m Run
40 V-ups
30 DB Hang Power Cleans
20 Push-ups
10 DB Push Press
(Score is Rounds + Reps)
Wednesday, May 13th
STRENGTH
6 SETS ON A 15:00 CLOCK…
10 DB Tempo Deadlift (1111)
15 Glute Bridges
(Score is Weight)
WORKOUT
6 ROUNDS FOR TIME
8 DB Facing Burpees
10 DB Deadlifts
12 Jumping Lunges
-10:00 Hard Cap-
(Score is Time)
Thursday, May 14th
STRENGTH
4 SETS
10 DB Floor Press
10 Deficit Push-ups
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – :50 Max Shuttle Sprints
MIN 3 – 20 Alt. DB Snatch
Friday, May 15th
STRENGTH
6 SETS ON A 12:00 CLOCK…
5 DB Deadlifts
+ 5 DB Hang Power Cleans
+ 5 DB Front Squats
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
3-6-9 and so on…
DB Hang Power Clean
DB Up-Downs
200m Run
(Score is Rounds + Reps)
Saturday, May 16th
STRENGTH
3 SETS FOR QUALITY
10 DB Supinated Bent Over Rows
10 Deficit Push-ups
30 Alt. V-ups
-Rest 1:30 b/t Sets-
(No Measure)
WORKOUT
FOR TIME
25-20-15
DB Bent Over Rows
15-20-25
Weighted Sit-ups
20-20-20
DBL DB Swing
(Score is Time)
Sunday, May 17th
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 12 DB Front Rack Split Squats (R)
MIN 2 – 12 DB Front Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
WORKOUT
Every 2:30 FOR 5 SETS
50 Double Unders
16 DB Reverse Lunges
(Score is Each Round for Time)
