Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 1 Rope Climb*
MIN 2 – 3 KB Strict Press + 3 KB Push Press
*Choose the most challenging variation. Advanced athletes should practice legless.
Workout
AMRAP x 15 MINUTES
10 KB Push Press (53/35)|(35/26)
2 Rope Climbs
15/12 Cal Row
OPTIONAL FINISHER
FOR QUALITY
30 Glute Bridge Ups R. Leg
30 Glute Bridge Ups L. Leg
Open Gym 10AM to Noon
Workout
5 ROUNDS FOR REPS
1:00 KB Swings (53/35)|(35/26)
1:00 Box Jumps (24/20)
1:00 DB Cleans (50/35)|(35/25)
1:00 Cal Bike
-REST 1:00-
*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.
8AM Bootcamp
9AM CrossFit
Workout
“DOUBLE TROUBLE”
FOR TIME
50-40-30-20-10
Double Under
Toe to Bar
*Run 400m After Each Set
23:00 Hard Cap
OPTIONAL SUNS OUT GUNS OUT
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*
-Rest 1:30-
*Attach light band to the rig and go for max set
Strength/Skill
BACK SQUAT
5×5 (30X1)
*Use 75-80% of 5RM for all sets.
Workout
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk
COOL DOWN
5:00 Flow Stretching
Strength/Skill
EXTENDED WARM-UP
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold
-Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging
Workout
4 ROUNDS FOR TIME
300m Row
30 Plate Ground to OH (45/35)
30 Overhead Lunges
BEACH BODY ABS FINISHER
3 SETS
:30 second Plank (elbows)
10 V-ups
:30 second Right Side Plank
10 V-ups
:30 second Left Side Plank
-Rest 1:00-
