Wednesday, April 3rd

Basecamp

Warmup

Team up with someone and do 3 rounds each:
- Athlete A on the assault bike
- 1 person does 10 burpee box step ups

Switch when the burpees are complete.

Notes:

Strength

Superset 3 rounds:

A) DB Strict Press 8 per side
B) DB Bent Over Row 8 per side
90 second rest

*Aiming for the 8th rep of each to be difficult!!!

Notes:

MetCon

5 Rounds of (25 minutes):
- 1 minute of skipping
- 1 minute of mountain climbers
- 1 minute of walking lunges
- 1 minute of a push up position plank hold
- 1 minute of rest

The reps do not have to be fast but the goal is to grind it out!!

Notes:

Crossfit

Warmup

Prep:
- 90s/side Banded Front Rack Stretch
- 90s/side Roll out the lats

Warm up: 3 rounds
- 5 Depth drop box jumps
- 15 Hollow Rocks
- 30 Double Unders

Notes:

Strength

A) Work up to a heavy 3 Position Clean in 10 mins:
- High hang, above the knee, below the knee

Rest 3 mins then,

B) 5 Min EMOM @75% of part A

Notes:

MetCon

3 Rounds for Time

10 Toes To Bar (F - Straight leg raises, L - Strict Knee Raises)
20 Wallballs (S - 20/14, F - 14/10, L - 10/8)
30 Double Unders (30 seconds of attempts)

Notes:

Functional Strength

No Workout scheduled.