Wednesday 190102

I. Warm-up


3 Standing Dumbbell Windmills/side

10 yd. Quadruped (Bear) Crawl


2 Sets, increasing:

5 Empty Bar Strict Presses w/ 3s Hold Overhead Each Rep


II. Strength

Strict Press

1x5 @55%

1x5 @60%

1x5 @65%

1x max reps @70%

rest 1:30-2:00 between sets


III. Workout of the Day


E2MOM x 6 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

20 Wtd. Abmat Sit-ups @20/14


Scale 1:

E3MOM x 4 Rounds:

5 Strict Pull-ups/Band Assist Pull-ups

10 Push-ups

15 Air Squats

20 Abmat Sit-ups


Scale 2

E4MOM x 3 Rounds

10 Ring Rows

10 Push-ups

15 Air Squats

20 Abmat Sit-ups





Strict Press strength work followed again by a tough midline and strict pull-up interval workout. Each round should be a tough effort and try to prevent any falloff in your round splits. Note the different time intervals based on individual levels and speeds of movement. You should have at least :30s rest on each round, so modify your interval as needed to achieve this).


IV. Accessory, Recovery, Community

Banded shoulder stretch


V. Supplemental Work


10 minute EMOM:

Min 1- 2 Wtd. Box Step-downs per leg w/ 3s Lower

Min 2- 10 Double KB RDL

Crossfit Enhance