Strength/Skill
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development
Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict Work
Workout
AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/16)|(16/10)
10 Ring Muscle-Ups
Need More?
Do this after the WOD
5 SETS FOR QUALITY
5 Deadlifts (AHAP, Unbroken)
Max Distance HS Walk in 2:00
-Rest as Needed b/t Sets-
Strength/Skill
1-1-1-1-1
STRENGTH
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.
Workout
FOR TIME
30-20-10
Kettlebell Swing (53/35)|(35/26)
Burpee
Need More?
Do this after the workout.
10 ROUNDS FOR TIME
2 Rope Climb (Legless Optional)
4 Push Jerks (185/135)*
*Jerk comes from ground
8AM Bootcamp
9AM Crossfit
Workout
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)
-30:00 Time Cap-
*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!
Finisher
ON A 3:00 RUNNING CLOCK…
Accumulate Max Plank
-Rest as Needed-
ON A 3:00 RUNNING CLOCK…
Accumulate Max Wall Sit
Want more?
Do this after the workout
STRENGTH
10 SETS FOR LOAD
3 “Snatch” Bear Complex*
*1 “Snatch” Bear Complex is…
1 Power Snatch
1 OHS
1 Behind Neck Push Press
1 Hang Power Snatch
1 OHS
**Sets of 3 should be performed unbroken. Start light and build.
Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
Workout
“CALIFORNIA LOVE”
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
FOR RECOVERY
5:00 Foam Rolling
*Focus on quads and hips
Workout
4 SETS
AMRAP x 4 MINUTES
10 Cal Bike
10 Plate G2OH (45/25)|(25/15)
-Rest 3:00 b/t Sets-
OPTIONAL COOL DOWN
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing
