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
SKILL
REVIEW FREESTANDING HANDSTAND & HANDSTAND WALKING
THEN 10 MINS TO EXPLORE
FREESTANDING PROGRESSIONS
STRENGTH
FOR TIME
21-15-9
HANG POWER SNATCH #95/65
STRENGTH
1+1/4 FRONT SQUATS
5 SETS OF 3 REPS
BUILD IN WEIGHT
WORKOUT
500M ROW
5 BEAR COMPLEX
15 LATERAL BURPEES #115/85
PUMP
5 SETS
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
WHILE HOLDING KB IN GOBLET
10 BENT OVER ROWS, EACH ARM
4 SETS
15 REV FLYS
15 HAMMER CURLS
WORKOUT
WORKOUT WITH A PARTNER
4 RFT
400M FARMERS CARRY*
400M RUN
40 DB HANG CLEAN & JERKS** *
CARRY WITH DUAL KB #53/35,
SWITCH CARRYING AS NEEDED
**DB HANG CLEAN AND JERK SINGLE #50/35 DB,