Strength/Skill
ON A 10:00 RUNNING CLOCK…
Muscle-Up Development
Workout
FOR TIME
9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (50/35)|(35/25)
7 Muscle-Ups (Ring or Bar)
50 DB Push Press
5 Muscle-Ups (Ring or Bar)
*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)
-14:00 Time Cap-
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling*
*Focus on lats, shoulders, and t-spine.
Strength/Skill
5×3 (30X1)
Back Squat @65-75% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.
Workout
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
400m Run
*Rest the remainder of the time until 5:00 then start the next set.
Open Gym 10AM to Noon
Strength/Skill
PARTNER STRENGTH
10-9-8-7-6-5-4-3-2-1
Bench Press (Bodyweight)
*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.
-20:00 Hard Cap-
Workout
FOR TIME
40-60-80-60-40
Plate Jumps*
10-20-40-20-10
Toes to Bar
*Plate jumps are both feet of then on to plate. Fast footwork!
8AM Bootcamp
9AM CrossFit
Workout
“FROZEN ROPE”
AMRAP x 18 MINUTES
20/15 Cal Bike
2 Rope Climb
20 Plate Squat Clean (45/35)|(25/15)
2 Rope Climb
COOL DOWN
NOT FOR TIME
400m Walk as a Group*
*Calm nasal breathing only
Strength/Skill
EXTENDED WARM-UP
3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)
*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.
SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight
Workout
FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press
-25:00 Hard Cap-
