Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Row
10 Jumping Lunges
5 Strict Pull-ups
Strength
Back Squat 5×5 @75%
MetCon
3 Rounds For Time:
20/15 Calorie Bike
20 Wallballs, 20/14lbs
20 Deadlift, 155/110lbs
Scaling
-less weight on barbell and med. ball
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 3 Rounds For Time:
5-7-9 Reps of:
Power Clean, 135/95lbs
Box Jump-overs, 24/20″
Toes to Bar
(rest 3min. between rounds)
B. 3 Rounds:
1-2-3-4 Reps of:
Unbroken Muscle-ups
(rest as needed between rounds)
C. 5 Rounds:
10sec. GHD Hold at parallel
10 GHD Sit -ups
(rest as needed between rounds)
CF LITE
Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Bike
10 Walking Lunges
5 Ring Rows
Strength
3 Sets:
8-10 DB Step-ups (each leg)
10-12 Ring Rows
45sec. Side Planks (each side)
MetCon
Advanced
3 Rounds For Time:
20/15 Calorie Row
20 Wallballs
20 KB Deadlift
Intermediate
3 Rounds For Time:
16/12 Calorie Row
16 Wallballs
16 KB Deadlift
