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#TBT all of these studs are still going strong today, but just way more fit than before.

FRIDAY

WARM-UP

SMART EMOM
EMOM x 10 of:
odd minutes = SMART goal #1
even minutes = SMART goal #2

WOD

12 minute AMRAP of:
3 Rope Climbs, 15′
12 Push Press, 135/95
50 Double Unders

ACCESSORY WORK

A. 3 x 10 Close Grip Bench Press, Superset w/ 10 Diamond Push-ups
B. Iron Scap Protocol
C. 100 Banded Tricep Extensions

SHRED

WOD

“Toned”
AMCAP in 50 minutes of:
50 Inverted Burpees
50 Single Unders
50 Calorie Row
50 Mountain Climbers
50 Hollow Rocks
50 Calorie Bike
50 Walking Lunge Steps
50 Shuttle Runs, 10 meters

OLYMPIC WEIGHTLIFTING

STRENGTH

12 minutes to work up to a Heavy Single Power Snatch

STRENGTH

E2MO2M x 7 sets of:
1 Hang Squat Clean & Jerk

STRENGTH

1 RM Overhead Squat

ACCESSORY WORK

A. Clean Pulls, 3 x 3, heavy
B. Sotts Press, 5 x 3, heavy
C. Good Mornings, 5 x 7, heavy

BASEFIT

WOD

“KipFit Week 10”
5 rounds, each for time, of:
10 Push-ups
20 A-Squats
30 ABMAT SU
400m Run
-rest 2 minutes between sets
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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