MONDAY

CROSSFIT

1. EMOM x 9:
35 Double Unders + 1 Squat Snatch @75%
2. 12 min Ladder OF:
3,6,9,12,15…….
Power Snatch P:(115/75) A:(95/65) H:(75/55)
Burpees Over Bar
C2B Pull Ups

INTENSITY
-Warm up (12)
15 cal row
15 wall squats
10 scalp pull ups
10 floor sweeps
-Core(6)
-16 Min EMOM
Goal is 40-45 sec of work. Scale appropriately
Min 1-200m run
Min 2- 20 heavy russian swings
Min 3-20 box jumps
Min 4-20 weighted lunges
-16 min EMOM
Min 1-18/15 Cal Row
Min 2-15 KBS
Min 3- 20 WBs
Min 4- 20 Trx T’s & Y’s
-Mobility/Hips

 

Tuesday
WORKOUT
1. 3 Rounds For Quality: (10 mins)
18 Strict C2B Pull Ups
18 Strict Press (50%)
2. 12min AMRAP OF:
30/25 Cal Row
30 Burpees
30 Wall Ball

INTENSITY
Warm Up
2:00 min bike or row
5 rounds
10 box step ups
10 box push ups
10 scorpions
2:00 bike or row
-core (6)
-2 rounds AQAP (15)
800m run
10 Pull Ups
20 Wall Donkeys
-4 Rounds AQAP
100m sled drag
20 ball slams
100 m farmers carry
20 KB DL heavy
-mobility hamstrings/back

 

Wednesday

CROSSFIT
1. Back Squats. 1 x 20 @ 50% + 5# from last time. (10)
2. 4 Rounds For Time Of: (11 min time cap)
8 Power Cleans P:(185/125) A:(155/105) H:(95/65)
16 HSPU ( Kipping allowed)
50 DU

INTENSITY
-Warm up
2 min run or row
5 rds
10 m Spider-Man lunge
10 m inch worm
10 m duck walk
10 m bear crawl
10m crab walk
-Core(6)
INTENSITY TEST
50 cal bike For time.
All out sprint.
-#1 (25)
W/ a partner
1 person works 1 person bear hugs a med ball at chest
100 DU or 200 SU
50 Db Kb clean+Fs+push press
100 cal row
50 Burpees w/ plate
100 box jumps
50 DB KB DL+snatch
100 Du or 200 SU
-mobility quad&hams

 

Thursday

CROSSFIT
1. EMOM X 10: 2 C&J @ 75% (power Clean & Push Jerk )
2. 12 min AMRAP OF:
16 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
16 T2B
16 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
6 Muscle Ups / Burpee Pull Ups

INTENSITY
Warm up
:30 sec each x2 on rower
Full body
Arms only
Back and arms
Full body
4 Rounds
10 Db Curl+Press
10 Db DL
10 burps
-Tabata Tuesday
First 4 regular/second 4 reverse tabata
Do all 8 before you switch
Air Skwatz
T2B
SA KB Thrusters
Burpees

Cal Bike
Push ups
Box donkey
Wall walk
-mobility arms/shoulders

Friday

CROSSFIT
1. EMOM x 10: 1 Hang Snatch.
First set at 60%, add as you wish.
2. CF Open Workout 14.1
10 min AMRAP OF:
30 DU
15 Power Snatch P:(75/55) A:(65/45) H:(45/35)

INTENSITY
Warm up
5 rounds
10 cal bike or row
10 plate g2o
10 OH Plate Lunge
10 Russian Twists
-core (6)
-AMRAP FRIDAY
-#1
7 min
30 DU
10 DL
#2
7min
9 Thrusters
9 Burpees over bar

7min
15 cal row
10 push press

7min
8 barbell roll out
8 DL
8 Push ups
Mobility/////lower body

SATURDAY

CROSSFIT

Partner Workout

INTENSITY
-Warm up
Coach choice
-Core(6)
-Enduro Saturday
Teams of 2
1 partner works other partner does the exercise
3k Row/push up+knee tuck each knee
2400 m run/air squats
150 cal bike/ Db/kb push press
Mobility/coaches choice

 

Sunday

CROSSFIT
Hero Workout

INTENSITY
-Warm up
Coach choice
-core
-21-15-9
Thrusters
Pull ups
-3 Rounds AQAP
400 m run
20 push ups
20 goblet squats
-30-25-20
V-Ups
Cal Row
Lunges

Mobility/coaches choice

 

 

Monday

CrossFit

1. 7 min AMRAP OF

10 OH Squats P:(135/95) A:(115/75) H:(75/55)

10 Burpees Over Bar

– 3 min rest then –

7 min AMRAP OF

10 Front Squats P:(165/105) A:(135/95) H:(95/65)

10 C2B Pull Ups

– 3 min rest then –

7 min AMRAP OF

10 Power Cleans P:(185/125) A:(135/95) H:(95/65)

20 Wall Ball

Intensity

Warm-up

2:00 Bike

2:00 Row

2:00 Jump Rope

Then, 3 Rounds

10 Squats

10 Pushups

10 TRX Rows

10 Sit-ups

Core (6)

Program #1

14 Minute AMRAP

300m Row

15 Box Jumps

12 Ball Slams

9 Toes to Bar 

Program #2

4 Rounds AQAP

20 Box Donkeys

20 Goblet Squats

20 Weighted Box Step-ups

20 Plate Ground to Overhead

 

Tuesday

CrossFit

1. Front Squats: 5 x 3. First set at 70%. Add each set after. (14 mins)

2. With a 12 min Clock:

2k Row

In remaining time AMRAP OF:

30 DU

10 Burpees

Intensity

Warm-up

3 Rounds

10m Inch Worm

10m Spiderman Lunges

10 Roll Back to Straddle

10 Wall Squats

10 TRX T’s and Y’s

Core (6)

Program #1

21-15-9

DB Snatches

Burpees over the DB

Program #2

27-21-15-9

Calorie Row

Front Squats

Program #3

21-15-9

Strict Press

Burpees over the Bar

 

Wednesday

CrossFit

1. Strict Press: 3 x 8 at 72%

Alternate with: Max Effort Strict C2B Pull Ups with 3 sec negative.

(12 mins)

2. 4 Rounds For Time: (12 min time cap)

12 Deadlift P:(255/175) A:(205/135) H:(135/95)

12 T2B

12 Push Ups

Intensity

Warm-up

4 Rounds

15 Calories (Bike or Row)

10 Supermans

10 Squat-Stand-Squats

10 PVC pass throughs

Core (6)

Program #1

4 Rounds AQAP

400m Run

20 KB Swings

15 Pull-ups

Program #2

3 Rounds AQAP

20 Medicine Ball Cleans

30 Double or 60 Single Unders

 

Thursday

CrossFit

1. EMOM x 7: 1 C&J at 85%

2. 15 min AMRAP OF:

15 KB Swings P:(70/55) A:(55/35) H:(35/25)

10 HSPU (Kipping allowed)

5 Muscle Ups / Burpee Pull Ups

Intensity

Warm-up

5 Rounds

15 Calorie Bike

15 Calorie Row

15 Squat Jumps

30 Mountain Climbers

15 Twisting Lunges

Core (6)

Program #1

12 Minute AMRAP

10 Deadlifts

12 Wall balls

14 Front Rack KB Lunges (2xKB)

Program #2

5 Rounds

200m Run

10 Burpees

10 Pushups

10 Pull-ups

Friday

CrossFit

1. Back Squats: 1 x 20 @ 50% (10 mins)

2. 6 min AMRAP OF:

12/10 Cal Row

14 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)

14 DB Over Head Lunges (1 x 50/35 – 7 each arm)

– REST 3 mins and repeat! –

Intensity

Warm-up

On a 12 Minute Clock,

10m Burpee Broad Jump

10 Tempo Squats 

10 Roll Back to Straddle

20 Abmat Sit-ups

10 PVC Pass Throughs

Core (6)

Program #1

10 Minute “Up” Ladder

5 Landmine Thrusters

5 SA Overhead Squats

5 Box Jumps

10,10,10…15,15,15…

Program #2

“Down Ladder”

30-25-20-15-10-5

Cal Bike

Landmine Deadlifts

Ball Slams

Burps

 

Saturday

CrossFit

Coach’s Choice Partner Workout

Intensity

Coach’s Choice

 

Sunday

CrossFit

Sunday

Hero WOD

Intensity

Warm-up

3 Rounds

10m Spiderman Lunges

10 PVC Sotts Press

10 PVC OHS
10 TRX Rows

10m Bear Crawl

Core (6)

Program #1

AQAP

1,000m Row

50 Box Jumps

30 Back Squats

Program #2

50-40-30-20-10

*With a Partner, P1 works, P2 Runs 100m

Burpees

Power Cleans

 

Monday

CROSSFIT
Monday
1.Strict Press 3×8 @65% of 1RM
2. 27-21-15-9
Calorie Row
Thrusters P:(95/65) A:(75/55) H:(45/35) (more…)