CrossFit
WARM-UP
3 SETS
10/10 Moose Antlers
10 Alt Groiners
10 Alt Samson Lunges
Into…
3 SETS
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Overhead Lunge
20 Deadbugs
20 Hollow Flutter Kicks
WORKOUT
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2111)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups
-Rest As Needed b/t Sets-
FINISHER
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
NCGO
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
4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
PUSH x PULL WORKOUT
AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*
1 Rep = Mt. Climber L + Mt.
Climber R + Jump Over DB
Power Lunch
WARM-UP
4 SETS (9 MINUTE CAP)
:45 Row
25’ SA OH KB Walk
10 Quad Heel Taps
25’ SA OH KB Walk
50’ Front Rack Walk
STRENGTH
3 SETS FOR QUALITY
50' DBL KB Suitcase Walk
50' DBL KB Front Rack Walk
50' DBL KB OH Walk
2:00 Row (EZ Pace)*
WORKOUT
EVERY 4:00 x 5 SETS
25/20 Cal Row
30 Sit-Ups
-Rest Remaining Time-
Boot Camp
2 ROUND
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1 WORKOUT
AMRAP
10 Push-ups
15 Air Squats
STATION 2 WORKOUT
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3 WORKOUT
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4 WORKOUT
AMRAP
10 Plate OH Lunges
40 Single Unders