CrossFit:
10/7 Cal Assault Bike or 8/5 Cal Row
Max Snatches 135/95/65
Rest 4min.
B.) Every 2min. x 5 Rounds:
10/7 Cal Assault Bike or 8/5 Cal Row
Max Overhead Squats 135/95/65
ADV 3 OHS climbing in weight (you can use a rack)
15 Wall Balls 20/14
30 Double Unders
Bodywork:
(0-1min.)
50sec. Plank
(1-2min.)
50 Jumping Jacks
(2-3min.)
50sec. Plank
(3-4min.)
50 Jumping Jacks
(4-5min.)
50sec. Plank
Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 Straight Leg Sit-Ups (Bad Girl Style)
Immediately into;
Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 Straight Leg Sit-Ups (Bad Girl Style)
Immediately into;
Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 Straight Leg Sit-Ups (Bad Girl Style)
*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail
https://www.youtube.com/watch?v=aQefyQoR3P8
Sweat:
AMRAP 5min:
400m Run
50 Wall Balls 20/14 or Thruster
50 Double Unders
50 Push-Ups
50 Russian KB Swings 53/35
50 Sumo Deadlift High Pulls with KB or DBs
50 Pull-Ups or Bent over Rows
Rest 2min. then AMRAP 10min. in REVERSE.
Rest 3min. then AMRAP 15min. ORIGINAL format.
*Elbows to ear on the SDHPs!
Da Daily D:
A.) 20min. EMOM:
Min. 1) “complex”
Min. 2) 60 Double Unders
Complex:
3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats
Advanced Rep Scheme: 5/10/15