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
