CrossFit
WARM-UP
3 ROUNDS
20 Shoulder Taps
5/5 Single Arm DB Plank Row
20 Mountain Climbers
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a 2RM Strict Press*
*Testing week for start of strength cycle
WORKOUT
AMRAP x 15 MINUTES
5 DB Renegade Rows (50/35)|(35/20)
15 DB Push Press
200m Run*
*Run increases by 100m every
round, 200-300-400 etc…
Power 30
WARM-UP
EMOM x 5 MINUTES (:45 ON/ :15
OFF)
MIN 1 - Lunges
MIN 2 - Alt. DB Deadlifts
MIN 3 - Single DB Strict Press
MIN 4 - Alt. Bird Dogs
MIN 5 - Slow Deadbugs
STRENGTH
5-4-3-5-4-3*
Bench Press
*Keep weight moderate-heavy.
WORKOUT
AMRAP x 11 MINUTES
10 Alt. DB Power Cleans
(50/35)|(35/20)
50' OH Walking Lunges (R)*
15 Sit-Ups
50' OH Walking Lunges (L)
Boot Camp
2 Rounds
4 Minutes Per Station
1 Min Rest Between Stations
Station 1
EMOM
1) 15 Plate Ground to Overhead
2) 30 Plate Hops
Station 2
AMRAP
15 Cal Row
7 Pushups
Station 3
EMOM
1) Plank Hold
2) Squt Hold
Station 4
AMRAP
20 Lunges
10 Burpees