BARBELL WARM UP
THEN
PARTNER CONDITIONING
AMRAP 20 (YOU GO, I GO)
10 HANG POWER CLEANS #115/85
15 PUSH UPS
REST 5:00
DIRECTLY INTO
3RFT
CONDITIONING
3 RFT
400M RUN
15 SQUAT SNATCHES #135/95
20 CHEST TO BAR
ACCESSORY STRENGTH
3-5 SETS OF;
5 HEAVING SNATCH BALANCE OFF RACK
5 ZOTTS PRESS
STRENGTH
5 SETS
10 SINGLE LEG RDL, EACH LEG
20 BANDED GLUTE BRIDGES
WORKOUT
AMRAP 15
300M ROW
10 DUAL DUMBBELL CLEANS
10 BOTTOM HALF BURPEES, HANDS ON DUMBBELLS
STRENGTH
STRICT PRESS
5X3
*GOAL IS TO FINISH HEAVIER THAN 2 WEEKS AGO
WORKOUT
EVERY 2:00 X 5
COMPLETE
1 ROUND 40 DOUBLE UNDERS
10-8-6-4-2 PUSH PRESS
SKILL
PISTOLS
EMOM 6
O- 5 SLOW NEGATIVES ON BOX, EACH LEG E-
:15 BOTTOMS OUT PISTOL HOLD,
EACH LEG
REST 5 MINUTES WORKING ON PISTOLS AND PROGRESSIONS
WORKOUT
SKILL
10 MINS TO BUILD TO HIGHEST BOX JUMP
CONDITIONING
EMOM 10
1- 5 WALL WALKS
2- 10 ALT DB SNATCH* *BUILDING IN WEIGHT REST
5 AMRAP 10
7 CALORIE ROW
7 BURPEES OVER ROWER
400M PARTNER RUN
into
5 ROUNDS EACH OF DT- YOU GO I GO
12 DEADLIFTS #95/65
9 HANG CLEANS
6 STOH
into
800M PARTNER RUN
CROSSFIT CONDITIONING
EMOM 30
1- 50' SLED PUSH
2- :45 DUAL FRONT RACK KB HOLD
3- 15/12 CAL BIKE CALS
4- :45 DUAL OH KB HOLD
5- REST
CASH OUT REVERSE TABATA HOLLOW HOLD
STRENGTH
EVERY 2:30 X 6
10 ALT. FRONT RACK* STEP UPS
*CAN USE A BARBELL OR DUAL DUMBBELLS
**BUILD IN WEIGHT WITHOUT COMPROMISING FORM
CONDITIONING
EVERY 4:00 X 5
20/15 CAL MACHINE
STRENGTH
BENCH PRESS
5 SETS OF 5 WITH TEMPO 31X1
BEGIN AT 70% OF 1RM AND BUILD
WORKOUT
"NICOLE"
20M AMRAP
400M RUN
MAX UNBROKEN PULL UPS