Workout
8 ROUNDS FOR QUALITY
2:00 Moderate Pace Bike*
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
1:00 Bar Hang / Quality Ring Rows**
*RPM should be same every round.
**Alternate the Bar Hang and Ring Row movements every round.
Strength/Skill
EMOM x 10 MINUTES
Min 1 — 5-8 Reps of HSPU or HSPU Skill*
Min 2 — Moderate Pace Row or Bike
*Advanced athletes should practice HS Walk or Free Standing Hold
Workout
3 ROUNDS FOR TIME
60 Walking Lunges
40 Ground to OH (45/35 Plate)|(25/15 Plate)
20 HSPU
Workout
THREE AMRAPS
AMRAP x 5 MINUTES
Max Wall Ball (20/14)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Calorie Row
-Rest 2:00-
AMRAP x 5 MINUTES
Max Power Snatch (135/95)|(95/65)
Posterior Pump
3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**
-Rest as Needed-
*Slow descent, performed w/ workout weight
**Fast and unbroken
OPEN GYM 10AM to Noon
Workout
EMOM x 30 MINUTES
AT MODERATE EFFORT
MIn 1 – :45 Calorie Bike
Min 2 – 15 Russian KB Swings (athlete choice)
Min 3 – 15 Up-Downs
Min 4 – :45 Right Side Plank
Min 5 – :45 Left Side Plank
8AM Bootcamp
9AM Crossfit
Strength/Skill
BULD TO…
3RM Push Press
Workout
AMRAP x 16 MINUTES
15 Push Press (115/75)|(95/65)
15 Box Jump (24/20)
15/12 Cal Row
