CROSSFIT

Monday

STRENGTH
Back Squat – Every 3 minutes for 15 minutes: 5 Back Squats
*build to a tough set of five for the day

WOD
12 minute EMOM
1 – 3 Power Snatch
2 – 30-sec Bar Facing Burpees @85%
*aim for a consistent number using a technique you can sustain in a workout

Tuesday

STRENGTH
Assisted Muscle Up + Muscle Up Negative – Every 3 minutes for 15 minutes: 3-5 reps

WOD
0-5′
6RFT
20 Double-Unders
5 Dumbbell Power Cleans (22/15)

5-10′
3RFT
5 Devils Press (22/15)
10 Box Jumps (60/50)

10-15′
6RFT
5 T2B
5 Dumbbell Front Squats (22/15)

Wednesday

WOD
5RFT
22 Kettlebell Swings (32/24)
22 Box Jumps-step down (60/50)
400m Run
22 Burpees
22 Wallball (20/14)

*45′ timecap

Thursday

STRENGTH
12 minute EMOM
1- 20-sec Single Leg Pike Pulse
2- 30-45-sec Bridge w/ Reach
3- 6-10 Strict Pull-ups

WOD
12-16 minutes
1 minute Farmers Carry (24/16)
1 minute Overhead Walking Lunges (20/15)
1 minute Overhead Sit-ups
1 minute Rest

Friday

STRENGTH
Push Jerk – Every 3 minutes for 15 minutes: 5 reps
*pause in the receiving position for three seconds

WOD
Every 7 minutes for 21 minutes
500m Row
24 Hand Release Push-ups
250m Row
12 Dumbbell Renegade Rows (22/15/hand)
*start one group off at 00′ and the other at 03′

Saturday

WOD
30 minute AMRAP (Partner)
100/70 Calorie Row/Bike
-into-
18 Rounds, alt
3 Power Cleans (60/40)
6 Burpees
9 Air Squats
-into-
AMRAP Calorie Row/Bike

STRENGTH & CONDITIONING

Monday

STRENGTH
Every 4 minutes for 12 minutes
20 Dumbbell Reverse Lunges
60-sec Arrested Superman

METCON
Every 3 minutes for 18 minutes
1- Row/Bike @85%
2- AMRAP 10 RKBS + 10 NPUB

Tuesday

STRENGTH
Close Grip Bench Press – Every 3 minutes for 15 minutes: 10 reps

METCON
15 minute AMRAP
15 Push-ups
12 Dumbbell Snatch, alt
9 Calorie Row/Bike
*group in pairs, start one person on the Push-ups and the other on the Row/Bike

Wednesday

STRENGTH
Every 4 minutes for 16 minutes
10 Double Kettlebell Front Squats
10 See-Saw Row

METCON
10 Rounds
30-sec Squat Jumps
30-sec Plank Reaches
30-sec Double/Single Unders
30-sec Rest

Thursday

STRENGTH
10 minute Volume Accumulation
30-45-sec Kneeling Pallof Press
30-45-sec Lizard Stretch/side
30-45-sec Side Plank/side

METCON
IWT 1
3 sets
2 min Row/Bike @85%
1 min AMRAP Dumbbell Thrusters
1 min Rest
+
IWT 2
3 sets
2 min Row/Bike @85%
1 min AMRAP Kettlebell Deadlifts
1 min Rest

Friday

STRENGTH
Every 4 minutes for 16 minutes
10 Single Arm Z-Press/side
10 Prone Cuban Press
or
Every 4 minutes for 16 minutes
10 Cross Body RDL, alt
20 Glute Clams

METCON
9 minute AMRAP
30 Double Unders/Single Unders
8 Scotty Bobs, alt

Saturday

METCON
30 minute AMRAP (Pairs)
50/35 Calorie Row/Bike
40 Abmat Sit-ups
30 Burpees
20 Dumbbell Power Cleans
10 Box Jumps
*partition the work as needed