CrossFit
Strength
Deadlift [Video]
Take 10 minutes to work up to a 3rep Deadlift.
Conditioning
AMRAP in 20 Minutes:
• 40 Calorie Row
• 20 Hang Power Snatch (#95/65)
• 40 Box Jumps (24"/20")
• 20 Front Squats (#95/65)
• 40 Double Unders
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #7: Run 800m For Time
Eagle (1): Under 3:20
Birdie (2): 3:21-3:40
Par (3): 3:41-4:00
Bogie (4): 4:01-4:20
Double Bogie (5): At or Over 4:21
Hole #9: 500m Ski Erg For Time
Eagle (1): Under 1:45 / 1:55
Birdie (2): 1:46-1:55 / 1:56-2:05
Par (3): 1:56-205 / 2:06-2:15
Bogie (4): 2:06-2:16 / 2:16-2:25
Double Bogie (5): At or Over 2:17 / 2:26
Bootcamp
20 min AMRAP
600m run
40 Weighted step ups
40 Ring rows or pull ups
40 DB snatches
3 min rest
:30 Flutter kicks
:30 Heels to heaven
:30 Single leg vups
:30 Side plank (R)
:30 Side plank (L)
:30 Regular plank
:60 rest
x2
