Perform the workouts below for the next 4 weeks, then move on to the next phase.
Warm Up - 5 Mins Jogging
CrossFit "Linda"+2For Time12-11-10-9-8-7-6-5-4-3-2-1Deadlift (1.5x bodyweight or a weight you can get 10x)Bench Press (Bodyweight or a weight you can get 10x)Cleans (.75x bodyweight or a weight you can get 10x)*do 1 of everything, then 2, then 3, etc...
Walking Lunges12 minutes
Warm-Up - 5 Min Jog
Back Squats 5x5 (add 5# from last workout)
Bench Press 5x5 (add 5# from last workout)
Dips 5 sets max reps (add weight)
Stamina Conditioning50 power cleans for time (you choose the weight, drop after each rep)
Warm Up - 200 Jumping Jacks / Stretch
50 Power Cleans - You choose a challenging weight
Stamina Conditioning: 125 pull-ups - max reps per set
Stamina Conditioning: 200 push-ups - max reps per set
Back Squats 5x5 (move up 5# from last workout)
Strict Overhead Press 5x5 (add 5# from last workout)
Deadlift - work-up to a heavy set of 5
ConditioningFor Time:Every 2:00 for 20 minutes5 Power Cleans (you choose the weight)7 pull-ups7 burpees over the bar
Warm Up - 5 Min Jog
Weighted Dips - 5 sets max reps
Conditioning - SprintsWith a running clock:On the call of "Go" sprint to the 50 and back. On the 1 minute mark sprint to the 100 and back.On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.On the 6 minute mark start the cycle over again with the 50 and back.Complete three rounds, for 9 total sprints.
Gutcheck Workout
Run 2 Miles
- rest as needed then...
Mental Toughness Workout...500 push-ups* you're going to have to gut this out!
REST DAY - You earned it!
