Monday, January 13, 2020

CrossFit

Performance

6×3 Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand

AMRAP in 12min of:
12 Back Rack Reverse Lunges, 135#/95#
8 Lateral Bar Over Burpees
4 Ring Muscle Ups

Intermediate

6×3 Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand

AMRAP in 12min of:
12 Back Rack Reverse Lunges, 95#/65#
8 Lateral Bar Over Burpees
8 Ring Dips

Fitness

AMRAP in 8min of:

Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand + 150m Run

AMRAP in 12min of:
12 Back Rack Reverse Lunges, 65#/35#
8 Burpees
8 Strict Banded Ring Dips

Resolution Burn

2 Rounds of:
1min Plank
15sec Rest
30 sec Side Plank
15sec Rest
30 sec Side Plank
30sec Rest

AMRAP in 20min of:
10 Jumping Pull-Ups
20 Air Squats
10 Push-Ups
20 Sit-Ups

Resolution30

AMRAP in 20min of:
300m Row
15 Burpees
300m Ski
15 DB Thrusters

A TRAINING EXPERIENCE LIKE NO OTHER

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