MONDAY
STRENGTH
PAUSE FRONT SQUAT
5X6
:02 PAUSE IN BOTTOM
START AT 55% AND BUILD BY FEEL
WORKOUT
EVERY 4:00 X 4
500M ROW
15 LATERAL BURPEES OVER BAR
5 HANG SQUAT CLEANS
#155/105
TUESDAY
SKILL
STRICT PULL UPS
5 SETS
6-10 STRICT PULL UPS
MODIFY TO BANDED PULL UPS OR JUMPING WITH CONTROLLED NEGATIVE
WORKOUT
FOR TIME
400M RUN
50 BOX JUMP OVERS (WITH STEP DOWN)
WEDNESDAY
STRENGTH
PUSH PRESS
5X6
START AT 60% YOUR PP MAX, CAN BUILD ACROSS
MAINTAIN FORM
7.5-8RPE, NOT FAILURE
WORKOUT
FOR TIME
21-15-9 SHOULDER TO OH #135/85
9-6-3 WALL WALKS
THURSDAY
CONDITIONING
AMRAP 30
1000/800M ROW
30 PUSH UPS
300' FARMERS CARRY #70/53
*CAN SUB BIKE 2000/1600M
**CAN WALK OUTSIDE, 3 LENGTHS OF PARKING LOT (DOWN, BACK, DOWN)
CORE FINISHER
3X
8E SINGLE LEG DB HIP THRUST
15E SIDE PLANK HIP DIPS
FRIDAY
STRENGTH
EMOM 10
O- 6 BANDED DEADLIFTS
E- :45 CHINESE PLANK
WORKOUT
EMOM 16
1- 20 KBS #53/35
2- 10-15 TOES TO BAR
3- MAX DOUBLE UNDERS
4- REST
*SCORE TOTAL DOUBLE UNDERS
SATURDAY
CROSSFIT PARTNER WORKOUT
PARTNER "BECKY”
FOR TIME
800M RUN
50 SQUAT SNATCHES
400M RUN
50 HANG CLEANS
200M RUN
50 BACK SQUATS
400M RUN
50 PUSH UPS
800M RUN
50 PULL UPS
#95/65
ALL RUNS TO BE COMPLETED TOGETHER, CANNOT BEGIN NEXT MOVEMENT UNTIL BOTH PARTNERS ARE BACK
SUNDAY
CORE
2X
1:00 SIT UPS
1:00 KNEELING MB CHOPS, RIGHT
1:00 KNEELING MB CHOPS, LEFT
1:00 RUSSIAN TWIST
1:00 PLANK
1:00 REST
CONDITIONING
INTERVALS
10X 2:00 ON/1:00 REST
200M RUN
MAX CALS IN REMAINING TIME
SCORE IS CALS OVER 10 ROUNDS