amrap, assault bike, chest to bar, crossfit, front squats, training, wod, workouts -

Monday 3.16.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Min Row

10 KB Goblet Squats

10 Med Ball Pushups (1 arm on ball, 1 arm on floor and switch)

10 Overhead Med Ball Squats

10 Banded Lat Stretch (each side)

10 Scap Pull-ups 


Strength - Back Squat

EMOM 2 x 6 Rounds


70, 60, 70 of 1 Rep Max for every 2 rounds


WOD (Workout of the Day) 


15 Minute AMRAP

15 Calorie Bike

9 Front Squats 95/65

15 Chest to Bar

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 6-10 Rounds
  • This WOD is a faster paced grinder.  Go through the first round at 75% and see how you feel, you want to grind through all the exercises pretty much unbroken except the chest to bar, do those in sets of 2-3.  Keep a pace on the bike from :45 to 1:00, but don't kill yourself on it so that it effects all the other exercises in that round.  The goal here is to stay consistent.
  • Score is your rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, jumping chest to bar, jumping or banded pull-ups