Monday

CROSSFIT

1. For Time: (30 min cap)

1000m Row

Then 3 Rounds Of

40 Deadlift P:(135/95) A:(115/75) H:(95/65)

30 Burpees

20 Push Jerk P:(135/95) A:(115/75) H:(95/65)

then

1000m Row

INTENSITY

Monday

Warm-up

3:00 Run, Bike or Row THEN… 3x 10 Band Face Pulls, 10 Squat-Stand-Squats, 10/Side SA Strict RPess 10/Side SL Deadlifts

Core

Program #1

With a partner… 400m OH Walking Lunges, 300 G2OH w/plate, 200m Run w/ plate, 100m Plate Pinch Carry, 50 Burpees Over Partner. *Plate never touches the ground, switch as needed

Program #2

3 Rounds- 200m Run, 20 TTB, 20 Push Press

Tuesday

CROSSFIT

1. Every 30 sec x 5 Sets: 1 Snatch at 60%

– rest 60 secs then –

Every 30 sec x 5: 1 Snatch at 65%

– rest 60 secs then –

Every 30 sec x 5: 1 Snatch at 70%

– rest 60 secs then –

Every 30 sec x 5: 1 Snatch at 75%

* every rep must have a 3 sec pull.

2. 10 min AMRAP OF:

5 Hang Power Cleans P:(185/125) A:(115/75) H:(75/55)

10 Burpees Over Bar (sideways)

20 Wall Ball

INTENSITY

Warm-up

12 Minute “Up Ladder” of: 3 calorie Bike, 3 Calorie Row, 3 Squat-Stand Squats, 3 Supermans, 3 Spiderman Lunges, 3 TRX T’s and Y’s…6,6,6,6,6,6…9.9.9.9.9…12,12,12,12…

Core 

Program #1

12 Minute AMRAP of: 10 Landmine Deadlifts, 100m Sled Push, 8 Tire Flips, 10 Seated Strict Press, 10 Calorie Bike

Program #2

1 Round- 1,000m Run, 50 Abmat Sit-ups, 40 TRX Rows, 30 Sandbag Squats, 20 Kneeling Landmine Strict Press

Wednesday

CROSSFIT

1. 4 Rounds For Time: (16min cap)

10 Strict Pull Ups

10 Strict HSPU 

50m Each hand Suitcase carry (70/55)

2. 8 min AMRAP OF:

10 Front Squats P:(155/105) A:(135/95) H:(75/55)

50 DU

INTENSITY

Warm-up

4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank

Core

Program #1

3x 3/Side Turkish Get-ups+ 200m Run after each round.

Program #2

1-2-3-4…8-9-10 of: DB Squats, Burpees over DB

Program #3

7 Minute UP Ladder… 5 Deadlift, 5 Pushups, 5 Wallballs…10/10/10…15/15/15

Thursday

CROSSFIT

1. 4 x 5 Front Squats. All at 75% (15 mins)

After each set, 60 sec of Handstand Walk/Hold practice.

2. 10 min AMRAP OF:

100m Run 

20/16 Push Ups

6 Bar Muscle Ups / Burpee Pull Ups

INTENSITY

Warm-up

5 Rounds- 15 Calorie Bike or Row, 10 PVC OHS, 10 PVC Pass Throughs, 10 Pause Squats, 10 Box Lunges

Core

Program #1

2 Minutes ME- KB Sumo DL High Pulls

Program #2

4 Rounds- 100m Run, 12 SA Hang Clean+ Press

Program #3

10 Minute EMOM- Odds= ME Power Cleans, ME Calories on Bike

Friday

CROSSFIT

1. Power Clean & Push Jerk (15 mins)

5 quick singles at 60% Of 1 Rep Max C&J

– rest 1 min & change weight –

4 @ 65%

– rest 1 min –

3 @ 70%

– rest 1 min –

Then repeat for 3 Rounds total.

2. 40-30-20-10 Reps For Time Of: (11 min cap)

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

Wall Ball (20/14)

INTENSITY

Warm-up

2:00 Bike, 10m Inch Worm, 2:00 Row, 10m Spiderman Lunges, 2:00 Jump Rope, 10m Crab Walk

Core

Program #1

20 Minute AMRAP With a Partner… P1=200m Run, P2= AMRAP Power Cleans (switch)… P1=200m Run, P2= AMRAP KB Swings (switch), P1=200m Run, P2=Thrusters (switch), P1=200m, P2= Burpee Pull-ups

Program #2

3 Rounds- 1:00 Rowing, 1:00 Bike, 1:00 Double Unders, 1:00 Rest

Saturday

CROSSFIT

Partner WOD

INTENSITY

Warm-up

Coach’s Choice

Core

Program #1

5 Rounds- 10 pull-ups, 10 Box Jumps, 20 Wallballs, 200m Run

Program #2

21-15-9 Deadlifts, Calorie Row THEN… 15-12-9 Thrusters, Toes to Bar

Sunday

CROSSFIT

HERO WOD

INTENSITY

Warm-up

Coach’s Choice

Core

Program #1

7 Rounds of: 7 HR Pushups, 7 Thrusters, 7 Knees to Elbows, 7 Deadlifts, 7 Burpees, 7 Russian Swings, 7 Pull-ups