TUESDAY 160823

Weighted Pull-up 5,3,1,1,1 Repetitions – Establish a new 1RM

Rest as needed then,

“Threshold Interval Training Mash-up”

As Many Repetitions As Possible (AMRAP) in 1:00 of Double Under or Weighted Jumps

Rest 1:00 then,

As Many Repetitions As Possible (AMRAP) in 1:00 of Kettlebell Swing (53lb. / 35lb.)

Rest as needed and determine 40% of your AMRAP Threshold for each station then,

Every Minute On The Minute (EMOM) for 12:00 (6 Rounds of Each Station)

Minute One: Double Under (40% Threshold)
Minute Two: Kettlebell Swing (40% Threshold)

Continue this repetition scheme through minute 12:00.

Note: In todays training session, we are revisiting one of the first Interval Threshold Mash-up workouts our gym experienced. The combination of the weighted Pull-up, with the intensity of the Double Under and Kettlebell Swing Threshold training is a potent stimuli.

6AM Crew

6:00 AM Crew is STRONGER!


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Todays LIGHT workout will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Warrior Yoga 75 (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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