Athlete: Tony L. 



30 minute AMRAP of:
400 meter Run
25 KBS, Blue/Pink
20 Push-ups
10 KB TGU, 5 each side

0-6 months:

20 minute AMRAP of:
300 meter Run
20 KBS
15 Push-ups
6 KB TGU, 3 each arm


A. 1 Drop set of Dumbbell Bicep Curls, shoot for sets of 8 (per arm)
B. 1 Drop set of Dumbbell Skull Crushers, shoot for sets of 8 (per arm)
C. 3 x 10/10/10 Front/Lateral/Reverse Fly, use light-ish dumbbells and go straight through all 30 reps



Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band


2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position


E2MO2M x 7 sets:
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance

7 X 3


E2MO2M x 7 sets of:
1 Power Clean
1 Hang Squat Clean
2 Front Squats

7 X 4


Front Squat 3RM
Find a 3RM Front Squat

1 X 3


A. 100 Strict Press w/ empty barbell in as few of sets as possible
B. 100 Bulgarian Split Squats w/ PVC OH
C. Pancake Splits for 5 minutes
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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