Front Squat

6-6-6



Power Cleans

5-5-5-5-5

20 sec on 10 sec rest x 8

Wide Burpee with 3 Squat jumps

regular or knee pushups

KB or DB swings

Toe Touch Abs

Jumping Jacks

DB lunges

Planks

Double pulse squats

AMRAP in 15 minutes:


6 bench pull ups

12 KB Swings

6 Side MB throws (each side)

12 Squat Jumps

6 1 arm row (each arm)




15 minutes of instruction/work on Power Clean

Chelsea:

5 Pull ups
10 push ups
15 squats

on the minute every minute for 30 minutes

15, 10, 5

Tippin Run with MB

Lunges --weighted

Abs with MB

Calf Raises

Pull ups

mountain climbers

military press with back squat

Tippin Run with MB

Tippin Run

20 Front Squats

20 push ups

20 MB Slams from knees

20 Ski Jumps

Tippin Run

10 Front Squats

20 frog hops

20 abs

Tippin Run

20 DB Step up shoulder press

20 DB tricep extensions

20 1 arm row (10 of each)

Tippin Run


then....

3-3-3-3
10 x KB swings
backsquat 3 second hold about 75%

3 Rounds for Time:

50 meter Sprint
10 burpees
50 meter Sprint
10 sit ups
50 meter Sprint
10 squats

Recovery day


stretching.. abs..yoga

AMRAP in 15 minutes:

10 KB Swings
10 Dips
10 Box Jumps



then...


in weight room:

DB bench 3 x 8

DB reverse fly 3 x 8

Pull ups 3 sets max out each time

calf raises 3 x 8

Crossfit Challenge:

Timed 4 Rounds:
10 DB Thrusters
10 push ups
10 air squats
10 ski jumps (total)
10 toe touches
Tippin Run

ABS
MB Circuit
Power Clean Review

Front Squat

6-6-6


Power Cleans

5-5-5-5


Back Squat

4-4-4-4-4

2 Rounds Timed:


Tippin Run
20 Lunges (total) weighted
15 feet elevated push ups
10 wall ball
5 kneeling ball slams
Balcony Run
20 front squat with DB
15 Thrusters with DB
10 KB deadlift
5 toe touches with DB