Warm Up
Part A.
500m Row
7 each Rotator Cuff Alphabet
Hip Flexor Roll
Pelvic Reset
Part B. - 2 Sets
20 Band Hip to Face Pulls
0:40 each (0:20R/0:20L)
- Kneeling Banded Anti Rotation
- Kneeling Banded Hi-Lo Chops
- Kneeling Banded Lo-Hi Chops
0:20 Handstand Hold
0:20 Hollow Hold
8 Kip Swings
Part C.
10 Knee Hugs to Traction Lunges
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
Workout: Crossfit Open 16.1
20 Minute AMRAP
25ft. Overhead Walking Lunges @ 95#
8 Burpees
25ft. Overhead Walking Lunges @ 95#
8 Chest to Bar Pull Ups
Score = total time (in seconds) - total calories on the bike
Part A.
500m Row
7 each Rotator Cuff Alphabet
Hip Flexor Roll
Pelvic Reset
Part B. - 2 Sets
20 Band Hip to Face Pulls
0:40 each (0:20R/0:20L)
- Kneeling Banded Anti Rotation
- Kneeling Banded Hi-Lo Chops
- Kneeling Banded Lo-Hi Chops
0:20 Handstand Hold
0:20 Hollow Hold
8 Kip Swings
Part C.
10 Knee Hugs to Traction Lunges
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
Workout: Crossfit Open 16.1
20 Minute AMRAP
25ft. Overhead Walking Lunges @ 95#
8 Burpees
25ft. Overhead Walking Lunges @ 95#
8 Chest to Bar Pull Ups
Score = total time (in seconds) - total calories on the bike
Warm Up
Part A.
1:00 Jump Rope
1:00 Calf Roll (each side)
1:00 Hamstring Orb Roll (each side)
Part B.
1:00 Jump Rope
10 Deadlifts @ 135#
5 Box Jumps @ 20"
5 Inch Worms
1:00 Jump Rope
10 Hang Cleans @ 135#
5 Box Jumps @ 24"
10 Leg Swings
5 Deadlifts @ 175#
20 Baby Cobras
10 90/90 Alternating Hip Stretch
5 Hang Cleans @ 175#
5 Deadlifts @ 225#
3 Deadlifts @ 275#
2 Deadlifts @ 315#
Workout: "That Got Gross"
7 Minute AMRAP
5 Deadlifts @ 315# (75%)
5 Burpee Box Jumps
10 Push Ups
At the end of the AMRAP go immediately into 15 Cal Bike Sprint*
*amount of time it takes you to complete sprint = # of double unders before rest
x Double Unders
Rest 3:00
7 Minute AMRAP
5 Hang Cleans @ 175# (55% of previous weight)
5 Box Jumps 30"
10 Pendlay Rows
At the end of the AMRAP go immediately into 15 Cal Bike Sprint*
*amount of time it takes you to complete sprint = # of double unders before rest
x Double Unders
Part A.
1:00 Jump Rope
1:00 Calf Roll (each side)
1:00 Hamstring Orb Roll (each side)
Part B.
1:00 Jump Rope
10 Deadlifts @ 135#
5 Box Jumps @ 20"
5 Inch Worms
1:00 Jump Rope
10 Hang Cleans @ 135#
5 Box Jumps @ 24"
10 Leg Swings
5 Deadlifts @ 175#
20 Baby Cobras
10 90/90 Alternating Hip Stretch
5 Hang Cleans @ 175#
5 Deadlifts @ 225#
3 Deadlifts @ 275#
2 Deadlifts @ 315#
Workout: "That Got Gross"
7 Minute AMRAP
5 Deadlifts @ 315# (75%)
5 Burpee Box Jumps
10 Push Ups
At the end of the AMRAP go immediately into 15 Cal Bike Sprint*
*amount of time it takes you to complete sprint = # of double unders before rest
x Double Unders
Rest 3:00
7 Minute AMRAP
5 Hang Cleans @ 175# (55% of previous weight)
5 Box Jumps 30"
10 Pendlay Rows
At the end of the AMRAP go immediately into 15 Cal Bike Sprint*
*amount of time it takes you to complete sprint = # of double unders before rest
x Double Unders
Warm Up
Part A. - 1:00 each
Pec Smash, right
Pec Smash, left
Adductor Smash, right
Adductor Smash, left
Lat Foam Roll, right
Lat Foam Roll, left
Quad Foam Roll, right
Quad Foam Roll, left
Pelvic Reset
Part B.
10 Band Pull Aparts
10 PVC Pass Thrus
2 x 7 each Barbell Complex (45#, 65#)
- Romanian Deadlift
- Bent Row
- Front Squat
- Strict Press
- Overhead Squat
Strength
EMOM: Up to 5 Rounds
Start at 65% of your estimated 1RM Strict Press (125#). Add 5# every round. Complete no more than 5 rounds for a total of no more than 30 reps.
1 Strict Press
2 Push Press
3 Push Jerk
Workout: "Nancy"
5 Rounds for Time
400m Run
15 Overhead Squats @ 95#
Total Time:
Part A. - 1:00 each
Pec Smash, right
Pec Smash, left
Adductor Smash, right
Adductor Smash, left
Lat Foam Roll, right
Lat Foam Roll, left
Quad Foam Roll, right
Quad Foam Roll, left
Pelvic Reset
Part B.
10 Band Pull Aparts
10 PVC Pass Thrus
2 x 7 each Barbell Complex (45#, 65#)
- Romanian Deadlift
- Bent Row
- Front Squat
- Strict Press
- Overhead Squat
Strength
EMOM: Up to 5 Rounds
Start at 65% of your estimated 1RM Strict Press (125#). Add 5# every round. Complete no more than 5 rounds for a total of no more than 30 reps.
1 Strict Press
2 Push Press
3 Push Jerk
Workout: "Nancy"
5 Rounds for Time
400m Run
15 Overhead Squats @ 95#
Total Time:
Warm Up
Part A.
500m Row
Quad Roll, right
Quad Roll, left
Hamstring Roll, right
Hamstring Roll, left
Hip Flexor Roll, right
Hip Flexor Roll, left
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20 Forwards/20 Backwards)
10 Quad Stretch
10 Knee Hugs + Samson Stretch
10 World's Greatest (5R/5L)
20 Leg Swings (side to side) (10R/10L)
20 Leg Swings (front to back) (10R/10L)
Workout: "All Out"
4 Rounds
In 2:00
250m Row
Max Lateral Burpees Over the Rower
Rest 2:00
In 2:00
75 Double Unders
Max Burpees
Rest 2:00
Score = total # of burpees
Accessory Work: Isometrics
3 Rounds: Rest as needed
1:00 Handstand Hold
1:00 Hollow Hold
1:30 Side Plank (split between sides)
Part A.
500m Row
Quad Roll, right
Quad Roll, left
Hamstring Roll, right
Hamstring Roll, left
Hip Flexor Roll, right
Hip Flexor Roll, left
Part B.
40 Band Walks (20R/20L)
40 Monster Walks (20 Forwards/20 Backwards)
10 Quad Stretch
10 Knee Hugs + Samson Stretch
10 World's Greatest (5R/5L)
20 Leg Swings (side to side) (10R/10L)
20 Leg Swings (front to back) (10R/10L)
Workout: "All Out"
4 Rounds
In 2:00
250m Row
Max Lateral Burpees Over the Rower
Rest 2:00
In 2:00
75 Double Unders
Max Burpees
Rest 2:00
Score = total # of burpees
Accessory Work: Isometrics
3 Rounds: Rest as needed
1:00 Handstand Hold
1:00 Hollow Hold
1:30 Side Plank (split between sides)
