MONDAY
SKILL
TOES 2 BAR REVIEW
WORKOUT
EVERY 3:00 X 5
15/12 CAL ROW
10 TOES 2 BAR
8 ALT HANG DB CLEANS #50/35
CASH OUT
EST HEAVIEST 25' SLED PUSH
TUESDAY
STRENGTH
PAUSE FRONT SQUAT
5X5
:02 PAUSE IN BOTTOM
START AT 60% AND BUILD
WORKOUT
EMOM 15
1- 12 ALT PISTOLS
2- 5 SHUTTLE RUNS (25' OUT/25' BACK)
3- :40 MAX CAL BIKE
WEDNESDAY
CROSSFIT-
STRENGTH
PUSH PRESS
5X6
START AT 65% YOUR PP MAX, CAN BUILD ACROSS WITH GOAL OF BEATING 2 WKS AGO
MAINTAIN FORM
8-8.5RPE, NOT FAILURE
WORKOUT
AMRAP 12
10 PUSH UPS
5 WALL WALKS
10 PUSH UPS
20 DOUBLE UNDERS
POWER HOUR-
5 SETS
10 DUAL DB BENCH PRESS 8-9RPE
15 BANDED TRI EXTENSIONS
3 SETS
25' SEATED SLED PULL, HEAVY
10E TRIPOD ROW
20 PUSH UPS
REST 1:00
THURSDAY
CONDITIONING
EVERY 5:00 X 8 SETS
500/400M ROW
20 PLANK DB PULL THROUGHS
10 PULL UPS
FRIDAY
CF CLASS
WORKOUT
"ANDI"
FOR TIME
100 HANG POWER SNATCHES
100 PUSH PRESS
100 SUMO DEADLIFT HIGH PULLS
100 FRONT SQUATS
#65/45
POWER HOUR
EMOM 20
1- 5 BACK SQUATS
2- 6E FRONT FOOT ELEVATED SPLIT SQUAT
3- 10E STANDING BANDED HIP ABDUCTION
4- REST
EMOM 15
1- 12 HEEL ELEVATED GOBLET SQUAT
2- 12 ALT DB BOX STEP UP
3- REST
SATURDAY
CROSSFIT-
TEAM OF 3 WORKOUT
FOR TIME
60-40-20
SINGLE ARM DEVILS PRESS #50/35
BURPEE HURDLE OVER PVC
*400M TEAM RUN AFTER EACH COMPLETED ROUND
**2 PARTNERS CAN BEGIN WORKING ON DP AND BH SIMULTANEOUSLY 3RD PARTNER WILL REST
BARBELL CLASS-
5 SETS BUILDING
1 SNATCH BALANCE + 2 OHS
15M TO BUILD IN COMPLEX
SNATCH PULL + SNATCH + 2 OHS
3 SETS
:30 OHS HOLD AT BOTTOM
SUNDAY
CONDITIONING
AMRAP 30
200M SUITCASE CARRY #53/35 (1 KB)
30 KBS
40 SIT UPS