8AM Bootcamp
9AM CrossFit
Workout
“STRAIGHT 100.”
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Finisher
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
Strength/Skill
ON A 10:00 RUNNING CLOCK…
Skill Prep for Workout
Workout
AMRAP x 16 MINUTES
40 Alt. DB Snatch (50/35)|(35/20)
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up
Need More?
Do this before the workout
AMRAP x 12 MINUTES (EZ Pace)
15/12 Cal Bike
15 Plate G2O (45/35)
10 Barbell OHS (45/35)
5 Strict Pull-ups
:30 Walking Rest
Do this after the workout
3 ROUNDS FOR TIME
10 Alt. DB Snatch (70/50)
25′ HS Walk (5′ sections)*
*If no HS Walk, 50′ Bear Crawl.
Workout
RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child’s Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening
Strength/Skill
5-5-3-3-1-1
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
Workout
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats
Need More?
Do this before the workout.
A. CONDITIONING
EMOM x 18 MINUTES
MIN 1 — 10 Cal Bike Sprint
MIN 2 — 20 Burpees
MIN 3 — 15 Push-ups + 15 Air Squats
Workout
FOR TIME
1000m Row
Immediately into…
3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
Finisher
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-
Need More?
Do this after the workout
10 SETS*
1-1 Snatch (Build to Heavy)
-Rest as Needed b/t sets-
*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.
