Open Gym 10AM to Noon
Workout
3 ROUNDS FOR TIME
400m Run
50 Sit-ups
25 Power Snatch (75/55)|(65/45)
SUNDAY SWOLE SESH FINISHER
3-4 SETS FOR THE PUMP
7 Full Curls
7 Full to Half Curls
7 Half to Full Curls
-Rest 1:00 b/t sets-
8AM Bootcamp
9AM CrossFit
Strength/Skill
EXTENDED WARM-UP
3 x 10
Overhead Squat (31X1)*
*PVC or Empty Barbell Only
Workout
“CINDY”
AMRAP x 20 MINUTES
5 Pull-ups
10 Push-ups
15 Air Squats
Finisher
NOT FOR TIME
30-20-10
Glute Bridge Ups
10-20-30
Banded Good Morning
Strength/Skill
ON A 15:00 RUNNING CLOCK…
Establish 3RM Deadlift
Workout
FOR TIME
21-15-9
Cal Bike
15-12-9
Deadlift (275/185)|(225/155)
12-9-6
Strict HSPU
*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…
Workout
AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35)|(35/25)/(24/20)
Suns out Guns out Finisher
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension
FOR TIME
100 Push Press (135/95)|(95/65)*
*Everytime you break 10 Up-Downs
