**THIS WAS OUR FINAL POSTED WORKOUT IN THIS FORMAT ON THE WEBSITE. WE MOVED EVERYTHING TO SUGARWOD. ALL FUTURE WORKOUTS WILL BE POSTED THERE FOR MEMBERS AND ONLINE CLIENTS ONLY**

 

GENERAL FITNESS
“CV Primer”
20x KBS +
2x TGU +
20x KBS +
2x TGU
Males use 53#, Females use 35#
Sassy = 70/53
6′ Cap
Then:
Mini-Circuit #1 
7x DB Hang Power Clean and Jerk (2×40/25)
5x DB Hang Power Clean and Jerk (2×50/35)
3x DB Hang Power Clean and Jerk (2×50+/35+)
30s ALL-OUT Sprint (any machine) +
60s Rest
4 rounds
Rest 5:00 after 4th round
Then:
Mini-Circuit #2
7x KB Headcutter (40/25) +
5x KB Headcutter (53/40) +
3x KB Headcutter (70/53) +
30s ALL-OUT Sprint (different machine) +
60s Rest
4 rounds
Then:
30s / 30s Side Plank +
20x Reverse Snow Angels (use 2.5 – 5# plates if possible)
2-3 sets
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4 ways
2×15 Gakk Squats
2×10 Ring Rows
2×8 (ea.) Bulgarian Split Squats, off bench
Then:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between sets do 3-5x Weighted Pull-ups
Increase load as reps decline
Rest plenty between sets (this should take the entire class)
Then:
Cool Down

 

 

CROSSFIT
Skill Work
Death by Dubs
Minute 1 – 10 Dubs
Minute 2 – 20 Dubs
Continue to Minute 7 if possible (70 DUBs)
Then:
Clean Warm-up
Thne:
5×2 Hang Squat Cleans, climbing
Then:
4×2 minutes of WORK: 2 minute of rest
2 minutes of Work followed by 2 minutes of rest:
1 legless Rope Climb
10 Deadlifts 185/125
ME Burpee Bar Hops
Then:
Cool Down

 

 

PHOTOS