Husband and wives who suffer together; grow together. Paul & Cindy F.
FRIDAY
STRENGTH
BACK SQUAT 10-8-6-4-2
E2MO2M x 5 sets of:
Back Squat
*goal is build to a heavy 2 rep
**build up/warm up is built in to the EMOM
Back Squat
*goal is build to a heavy 2 rep
**build up/warm up is built in to the EMOM
WOD
15-12-9 reps for time of:
Toes to Bar
Wall Ball, 20/14
Thruster, 75/55
Toes to Bar
Wall Ball, 20/14
Thruster, 75/55
ACCESSORY WORK
A. Iron Scap Protocol
B. 100 Walking Lunge Steps
C. 4 x 10 Superset of DB Hammer Curl, each side & French Press
B. 100 Walking Lunge Steps
C. 4 x 10 Superset of DB Hammer Curl, each side & French Press
SHRED
WOD
SHRED (Coach’s Choice)
Coach’s choice
Cardio
Slide Boards
Rogue Block Complex
ABS
OLYMPIC WEIGHTLIFTING
STRENGTH
EMOM Until Failure (Snatch)
Start with an empty barbell:
EMOM until failure of:
1 Snatch, adding 20/10 pounds each minute
EMOM until failure of:
1 Snatch, adding 20/10 pounds each minute
STRENGTH
EMOM Until Failure (Clean & Jerk)
start with 95/65
EMOM until failure of:
1 Clean & Jerk (any style), adding 20/10 pounds each minute
EMOM until failure of:
1 Clean & Jerk (any style), adding 20/10 pounds each minute
STRENGTH
FRONT SQUAT 3-3-3-3-3
ACCESSORY WORK
A. 5 x 5 Weighted Barbell Good Mornings
B. 5 x 5 Bent Over Rows
C. 3 x 25 Weighted, Anchored ABMAT SU
B. 5 x 5 Bent Over Rows
C. 3 x 25 Weighted, Anchored ABMAT SU
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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