CrossFit
WARM-UP
3-4 Rounds (8min Cap)
Row 8/6 Cals
10 Boot Strappers
10/10 Single Leg RDL
Strength - Deadlift
6 Reps @ 65-70% Light-Moderate
6 Reps @ 70-75% Moderate
6-10 Reps @ 75-80% Moderate-Heavy
*up to 10 reps but dont go to failure
For Time
20 Deadlifts (AHAP)
50/40 Cal Row/Bike/Ski
20/20 Single DB Bent Over Rows
10 Deadlifts
25/20 Cal Row/Bike/Ski
10/10 Single DB Bent Over Rows
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
PUSH x PULL STRENGTH
3 SETS FOR MAX REPS
1:30 - Single DB Strict Press
1:30 - DB Plank Taps
1:30 - Renegade Rows*
-1:30 Rest b/t Sets-
*No Push-up.
PUSH x PULL WORKOUT
5 SETS (:40 ON / :20 OFF)
MOVT 1 - DB Push Jerks
MOVT 2 - Double Unders
MOVT 3 - Jumping Air Squats
Boot Camp
3 Rounds
3 Minutes per Station
1 Min Rest Between Rounds
Station 1
1:30 Max Air Squats
1:30 Max Plank
Station 2
1:30 Max Pushups
1:30 Squat Hold
Station 3
1:30 Max Lunges
1:30 Max Tuck Hold