amrap, assault bike, clean and jerk, crossfit, hspu, pistols, training, wod, workouts -

Monday 4.20.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 OH KB Lunge

10 Reverse Burpees

50 Single Unders

10 PVC Pass Throughs

:30 Banded Shoulder Stretch from Rig each side


Strength -  Push Press/Push Jerk

EMOM 1x10

2 Push Press

2 Push Jerks

60-65% of 1RM


WOD (Workout of the Day) 


15 Min AMRAP

Buy-in:  50 Cal Bike


15 Clean and Jerks 75/45

15 Pistols

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 3-5 Rounds
  • The buy-in gets you primed for the workout adding a degree of difficulty when you start the AMRAP.  Go 75-80% on the bike and break up the HSPU in sets of 5 to save your shoulder strength and catch your breath, rep out the C & J's at a faster pace since it's a lighter weight and then grind out the pistols unbroken.  You should find your pace after the first round, as the time starts to wind down pick up the pace to get those last reps.
  • Score is total number of rounds plus reps

*Scale accordingly if any exercise cannot be performed RX