Workout, Happening, and Updates at Croga Fitness

SATURDAY! Aug 17, 2024 PARTNER WORKOUT: For Time:Buy In:100 Bike Cals– Jumping Jacks(1 Min Break) 150 Hand Release Push-Ups– Squat Hold(1 Min Break) 100 Wall

FRIDAY! Aug 16, 2024 10 rounds: 20 ON/ :40 OFF– Eccentric Dips AMRAP 15– 12 Box Jumps (30/24)– 20 Alt DB Hang Power Snatch (55/35)–

THURSDAY! Aug 15, 2024 Power Cleans:4×4(Quick Singles) For Time:– 20 Heavy KB Swings (70/53)– 15 Burpee to Target– 20 Heavy KB Swings (70/53)– 15 Burpee

WEDNESDAY! Aug 14, 2024 10k Row (Indi/Partner) CROGA TRI TRAINING: Row 10 km POWER LIFTING: Tempo Back Squat 4-4-4 Tempo Bench Press 3-3-3

TUESDAY! Aug 13, 2024 E2MOM 147-6-5-4-3-2-1-Weighted Strict Pull-Ups EMOM 15:– 50 Double Unders– 15 Inverted Ring Rows– 200 Meter Run

MONDAY! Aug 12, 2024 Back Squats:4×4 3 Rounds:1 Min Stations:– DBL DB Front Squat (50/30)– Bike Cals Croga Tri Training: -Run 6 mi

SATURDAY! Aug 10, 2024 PARTNER WORKOUT For Time:20 RoundsPartner 1:– 15/10 Cal Row– 10 Box Jumps (24/20)– 10 Wall Balls Partner 2:Farmer’s Carry Until P1

FRIDAY! Aug 9, 2024 21-15-9-6-3– Shuttle Runs– Burpees– Chest to Bar 16 rounds:20 ON/ :10 OFF-Hollow Hold-Superman

THURSDAY! Aug 8, 2024 5 Rounds :(Complete 7 unbroken Sets of this Barbell Complex)1 Power Clean1 Front Squat1 Shoulder to Overhead1 Back Squat1 Shoulder to

WEDNESDAY! Aug 7, 2024 For Time:3 K Run4 K Row5 K Bike(Indi/Partner)*40 Min TC Power Lifting: Tempo Deadlift 4-4-4 Pause Bench Press 4-4-4

TUESDAY! Aug 6, 2024 EMOM 10– 2 Bar Muscle Up 16 AMRAP– 10 Goblet Lunges (70/50)– 12 S/A DB S2OH (70/50)– 15 AbMat Sit-Ups Croga

MONDAY!Aug 5, 2024 Partner Workout:0:00-25:0060/54/48 Echo Bike Cals 5 Rounds:500 Meter Row20 Deadlifts (225/155)20 Box Jumps (24/20) 25:00-35:00Find 1 RM Snatch Also, we would love