CROSSFIT
Monday
1. Every 90 secs for 9 Sets (12 mins): 2 C&J.
First set at 60%, add as you wish.
2. For Time (12 min cap)
200m Run
30 T2B
200m Run
30 C2B Pull Ups
200m Run
30 C&J P:(135/95) A:(115/75) H:(95/65)
Tuesday
1. Every 2 mins x 16 mins, alternating between:
– 6 Strict HSPU + 8 Kipping HSPU into max Cal Row
– 8 Muscle Ups / 10 Strict Pull Ups into Max Cal Bike
* score is total Cals over the entire 16 mins
2. 7 min AMRAP OF:
10 OH Squats P:(95/65) A:(75/55) H:(55/35)
8 Lateral Burpees Over Bar
Wednesday
1. Back Squats: (16 mins)
7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
2. 5 Rounds For Time: (8min cap)
50 DU
5 Power Cleans P:(185/125) A:(125/85) H:(95/65)
Thursday
1. 4 x 5 min AMRAPS Of:
3 Squat Snatch P:(165/115) A:(115/75) H:(75/55)
6 Burpees
12 Wall Ball
– 2 mins rest between AMRAPS –
* score is total rounds and reps for entire workout.
Friday
1. Deadlift : (16 mins)
7 @ 73%
6 @ 78%
5 @ 83%
4 @ 88%
3 @ 93%
2. For Time (7 min cap)
“Diane”
21-15-9 Reps For Time
Deadlift P:(225/155) A:(185/
HSPU
Saturday
Partner WOD
Sunday
Hero WOD
INTENSITY
Monday
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…
Program #1
3 Rounds, 1 Minute at each station, no rest
1 1/4 Wallballs
KB Clean+Lunge(Each Leg)
Cal Row
Burpee Box Jumps
100m Sprint
Program #12
3 Rounds, 1 Minute at each station , no rest
Wall Donkeys
KB Swings
Burpees Over Rower
Box Donkeys
100m Sprint
Finisher: Coach’s Choice
Tuesday
Warm-up
3 Rounds- 15 Cal Bike or Row, 10 Banded Face Pulls, 10 SA Press (per arm), 10 SL Deadlifts, 10 Goblet Squats
Program #1
21-15-9
KB Swing to Sprawl
Landmine Deadlifts
Pushups
Program #2
1 Round AQAP
100 Alt. Battle Rope Slams (1+1=2)
100m Run+ 10 Burpee Pullups
80 Double Unders (2x Singles)
100m Run+ 10 Burpee Pullups
60m Bear Crawl Sandbag pull through
100m Run+ 10 Burpee Pullups
40 Landmine Thrusters
100m Run+ 10 Burpee Pullups
20 Back Squats+ Front Squats
100m Run+ 10 Burpee Pullups
Wednesday
Warm-up
3 Rounds: 30 Single Unders, 10 SA Strict Press, 10m Inch Worm, 10 Squats, 10m Straddle Lunges
Program #1
10 Min AMRAP: 250m Row+ 15 Push Press+ 15 Goblet Squats+ 15 KB Swings
8 Min AMRAP: 5 Man Makers+ 15 DB Snatches+ 10m Lid Walk
6 Min AMRAP: 10 Power Cleans+ 30 Double Under
4 Min AMRAP: 15 Ball Slams+ 50m Sprint with Ball
2 Min AMRAP: 10 Squat Jumps+ 10 Burps
** Set the ENTIRE workout up before starting the first 10 min AMRAP, Coach will run a 1:00 Clock to rest between each AMRAP, this is the ONLY time you will have to transition between AMRAPS
Thursday
Warm-up
On a 10 Minute clock… 15 Calorie Bike/Row, 15 Good Mornings, 15 ABmat Sit-ups, 15 Bent Over Rows, 15 Ball Slams
Program #1
5x 45sec on, 15sec Rest. Complete all 5 rounds of one movement before moving to the next movement
Bike
Sled Push
Wallballs
OH Plate Lunges
*200m Run between each station
Program #2
7 Min Amrap
15 Plate Thrusters
15 Weighted knee raises *Use wallball
30 Mountain Climbers
Program #2
Finisher: Up Ladder w/ remaining time in class: 100m Run+ 5 Calorie Bike… 100m Run+ 10 Cal Bike… 100m Run+ 15 Cal Bike… (OR ROW)
Friday
4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank
Program #1
4 rounds
200M Run
10 Plate Burpees
15 Plate G20
20 Plate Abmat Sit-ups
*Every 2:00= 20 Mountain Climbers
Program #2
3 Rounds
200m run
5 Man Makers
10 DB Cleans
15 DB Push Press
Program #3
3 Rounds
200m run
5 Strict Pull Up(band may be used)
10 T2B
15 Air Squats
Saturday
Warm-up
400m Run+ Coach’s Led Line Drills
Program #1
Teams of 2
30 Min cap
800 M Connected Run
*Each teammate holds the end of a band
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 KB DL
50 K2E
50 KB DL
50 Wall Ball
50 Burpees
50 DU
800 M conncected run buy out
Sunday
Warm-up
30 Calorie Bike or Row+ Coach’s Led Line Drills
Program #1
3 Rounds FT
50 DU
10 Goblet Squats
Right into…
21-18-15
DB clean and Jerk
Calorie Bike
Right into..
4 Rounds FT
15 Burpees over rower
15 Cal Row
15 Bench Press
