Strength/Skill
EVERY 2:00 FOR 7 SETS
BARBELL PUSH JERK
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps
*Start light and build to a moderate-heavy final set
Workout
TRIPLE AMRAP
AMRAP x 3 MINUTES
10 Double Unders
5 DB Press (50/35)|(35/20)
-Rest 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press
-Rest 1:00 –
AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk
Strength/Skill
SKILL
10:00 Muscle-Up Skill Development
Workout
4 SETS
3 Rounds of “NATE”*
400m Run
-Rest 1:00 b/t Sets-
30 Min Cap
*1 Round of Nate is…
2 Muscle Ups
4 HSPU
8 Kettlebell Swing (70/53)|(53/35)
*Athlete completes three rounds of Nate then runs 400m. Rest a full minute before starting the next set.
Workout
FOR TIME
12-9-6
Hang Squat Clean (135/95)|(95/65)
Box Jump (20/20)
9-7-5
Hang Squat Clean (155/105)|(115/75)
Box Jump (24/20)
7-5-3
Hang Squat Clean (185/125)|(135/95)
Box Jump (30/24)
Cool Down
5:00 Slow Pedal on Bike
OPEN GYM 10AM to NOON
Strength/Skill
PUSH PRESS
EVERY 2:00 FOR 7 SETS
Sets 1-3…5 Reps
Sets 4-6…4 Reps
Set 7…3 Reps
*Start light and build to a moderate-heavy final. Build weight every set.
Workout
ON A 15 MINUTE RUNNING CLOCK
3,6,9,12…and so on…
Cal Row
Push Press (115/75)|(95/65)
Toe to Bar
8AM Bootcamp
9AM CrossFit
FOR TIME
50-40-30-20-10
Double Under
5-10-15-20-25
Burpees to Plate
