CrossFit / CrossFit Express

Strength
Push Press
2-2-2-2-2

build up weight, NO FAILS.
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Bodybuilding
Seated DB Strict Press 3x10
1 Set for Max Reps Calf Raises 3x25

*ramp up weight if you can

Conditioning
Every 4 Minutes for 24 Minutes
400m Run

Bootcamp

10' AMRAP
60 double unders
6 HR push ups
6 DB power snatches (per side)

90" Rest

10' AMRAP
20 DB hang clean and jerk (10 per side)
10m DB front rack lunges (adv. OH)
10 DB weighted jumping air squats

90" Rest

Core
6x 40"/20" (alternate movements)
abmat sit ups w/ plate
side star plank L
side star plank R
*do a normal side plank if you can't do side star

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