Strength/Skill
EXTENDED WARM-UP
On a 10:00 Running Clock…
Build to Workout Weight for Deadlift
Workout
EMOM x 15 MINUTES
MIN 1 — 3 Deadlift (Athlete Choice, Heavy)
MIN 2 — 20 Wall Balls (20/14)
MIN 3 — 200m Run
Workout
AMRAP x 20 MINUTES
25/20 Calorie Bike
25 Up-Downs
50 Kettlebell Swing (53/35)|(35/26)
75 Double Unders
Finisher
3 SETS
10 DB Curls
10 DB Good Morning
10 DB Floor Press
-Rest as Needed-
*Try to do all sets unbroken and rest only between sets.
Strength/Skill
EMOM x 10 MINUTES
3 Overhead Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Workout
5 ROUNDS FOR TIME
30 Alt. Dumbbell Snatches (35/25)|(25/15)
20 Alt. Single Arm Overhead Lunges (35/25)|(25/15)
OPEN GYM 10AM to Noon
Recovery Workout
4 ROUNDS FOR QUALITY
1 Minute of Quality Reps at Each Station
1:00 Bike for Calories
1:00 Step-Ups (24/20)
1:00 Double DB Deadlift (50/35)|(35/25)
1:00 Alt. Single Leg V-UP
1:00 Wall Sit
*Move with Purpose! Not for Reps.
Cool Down
5:00 Flow Stretching
8AM Bootcamp
9AM Crossfit WOD
Strength/Skill
PARTNER STRENGTH
15:00 RUNNING CLOCK
Build to 10RM Thruster
*Work in Teams of 2. Score is the combined total weight for both successful lifts.
Workout
PARTNER WORKOUT
Teams of 2…
AMRAP x 15 MINUTES
5 Strict Press (75/55)|(45/35)
10 Thrusters
15 Sit-ups
*Partner 1 completes one full round while Partner 2 rests.
