HOME WORKOUT
Warm-up
Shadow Boxing/Kickboxing Combos
1-2-3-4 Punch Knee Combo
1 -L jab R knee
2 -L jab R straight L knee
3 -L jab R straight L jab R knee
4 -L R L R L knee
Strength:
Floor Press (8-10 Reps X 10 Rounds EMOM)
Floor OR Bench press w/DB, Barbell or Heavy Objects
8-10 reps
WOD: EMOM 10 Min
EMOM 5 Min. X’s 4 Full Rounds
Min 1- Air Squat
Min 2- KB/DB/Heavy Object Swing
Min 3- Jump Rope
Min 4- Sprawls
Min 5- Rest
Core: TABATA Core Work
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
