WORKOUTS

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Workout 01/04/22

Strength: 1RM push press Metcon: 8’ AMRAP 1-2-3-4-5-6.. Deficit handstand push ups 6”/4” Chest to bar pull ups *20 double unders after each set completed  Accessories: 5×3 bench press 3×8 snatch grip hang high pulls 3×8 chin ups 4×25 band bent over rows 4×30” weighted

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Workout 01/03/21

Strength: 5×5 sumo deadlift @70% 1RM 45”-1’ rest between sets  Metcon: 4 rounds 400m run 21 barbell back rack forward lunges 95/65 15 toes to bar 9 power cleans  Accessories: 8x1ea single leg box jump 3×12 narrow stance low box squat 3x10ea Cossack squat 1×100 DB goblet

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Workout 12/31/21

“New years Eve” For time: 31 push press 31 pull ups 31 snatches 31 sit-ups 31 toes to bar 31 push ups 31 box jumps 31 back squats 31 unbroken double unders 31 thrusters 75/55#, 24/20″

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Workout 12/30/21

“CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift *Total between the three lifts is the score. 

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Workout 12/29/21

Interval Assault+ 5’ Warmup Assault Bike 10×20” Sprint Assault BikeRest 40” Into… 3 Rounds20 Cossack Squats20 Dumbbell Glute Bridges20 Lateral Bounds Into… 10×20” Sprint Assault BikeRest 40”

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