CrossFit
WARM-UP
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt. Groiners
10/10 Thoracic Rotations
Into…
AMRAP x 4 MINUTES
12 Alt. Cossack Squats
10 Alt. Samson Lunges
8 Squat Jumps*
*Trying to get a max height jump
with each rep- reset before each
rep
STRENGTH
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o
failure...no more than 4-6.
WORKOUT
EMOM x 12 MINUTES
3 Hang Squat Cleans (155/105)|(115/75)
12/9 Cal Row/Bike or Ski
36 Double Unders
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max
Sit-ups
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK...
10 DB Manmakers
20 Tuck-Ups
-Rest as Needed b/t Sets-
FULL-BODY SPRINT
WORKOUT
TABATA
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 - Cardio Choice
TABATA 2 - Single Arm DB Hang
Power Clean*
TABATA 3 - Single Arm DB Push
Jerk*
TABATA 4 - Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-