CrossFit
WARM-UP
3 SETS
20 Jumping Jacks
100m Jog
10 Cuban Rotations
Into …
3 SETS
20 Single Unders*
100m Run
10 Strict Press
STRENGTH
STRICT PRESS
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o
failure...no more than 4-6.
WORKOUT
7 SETS
ON A 2:00 RUNNING CLOCK...
200m Run
5 Burpees
Max Double Unders in time
remaining…
-Rest :30 b/t Sets-
NCGO
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
PUSH x PULL STRENGTH
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats
20 Alt. Russian DB Swings*
-Time Cap 12:00-
*Switch hands at eye-level
PUSH x PULL WORKOUT
AMRAP x 12 MINUTES
10 Single DB G2OH
10 DB Goblet Squats
10 Alt DB Muscle Cleans
10 DB Goblet Squats
10 Alt DB Snatches
10 DB Goblet Squats
Power Lunch
WARM-UP
EMOM x 6 MINUTES (:45 WORK/
:15 REST)
MIN 1: Cal Row (EZ Pace)
MIN 2: Scap Push-Ups
MIN 3: Cal Row (Mod Pace)
MIN 4: Lunges
MIN 5: Cal Row (Fast Pace)
MIN 6: Bear Crawl
STRENGTH
8-8-6-6-4
Close Grip Bench Press*
*Keep weight moderate.
WORKOUT
EVERY 2:00 x 5 SETS
20 Jumping Lunges
Max Cal Row in Time Remaining
Boot Camp
5 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations
STATION 1 WORKOUT
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 2 WORKOUT
EMOM
15 Up-Downs