CROSSFIT

MONDAY
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – 10, 8, 6, 6; rest 2 minutes
*perform TNG with control and perfect positions, no bouncing
+
12 minute EMOM
1 – 9 P Cleans (40/30) or 30-40%
2 – 6 P Cleans (60/40) or 50-60%
3 – 3 P Cleans (80/55) or 70-80%
4 – Rest
*scale or adjust weight to something easy to change weights on the barbell

TUESDAY
Pistol Positional Development + Aerobic Bodyweight

A. 3-5 sets for quality
6-10 Concentric Pistols, alt
6-10 Pistol w/ Toe Support, alt
30-sec Single Leg Hollow Tuck/side
+
5RFT
10 Box Jump-step down
10 Push-ups
30 Double Unders
5 Strict Pull-ups
*13 minute cap

WEDNESDAY
S2O Strength Endurance + Team Wod

A. Shoudler-to-overhead – 5, 4, 3, 3; rest 2 minutes
+
7 minute AMRAP
Partner 1 – 7 SA DB Hang Clean and Jerk + 5 SA DB Thruster/side
Partner 2 – Hang
rest 3 minutes
7 minute AMRAP
Partner 1 – 7 SA DB Deadlift + 5 SA DB Hang Squat Clean/side
Partner 2 – Front Leaning Rest
*partner on the dumbbell is not able to work unless the non-working partner is holding the correct position

THURSDAY
Mixed Aerobic Intervals

3 minutes Bike/Row @80%
5 minute AMRAP
Russain KBS (24/16)
*every break perform 5 Burpees
+
3 minutes Bike/Row @80%
5 minute AMRAP
Wallball (20/14)
*every break perform 5 Burpees
+
3 minutes Bike/Row @80%
5 minute AMRAP
Hang Power Snatch (30/20)
*every break perform 5 Burpees
*rest 3 minutes between each workout – total 39 mins

FRIDAY
Weightlifting Skill + Thrusters Pull-up Development

A. Tall Clean – Every 90-sec x 6: 3 reps
*focus on positions and speed
+
15 minute EMOM
1 – 5 Thrusters (35/25) + 10 Pull-ups
2 – 5 Thrusters (35/25) + 10/8 Calorie Row
3 – Rest

SATURDAY
Metcon

For Time
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed

GPP

MONDAY
Upper Body
+
Sweat Session
Amrap 15
30/24 cal row
20 hands off push ups
10 db clean
+
Extra: Biceps

TUESDAY
Lower Body
+
Burner
5 Rounds
10 Dual Kb Rack Reverse Lunges 24/16
10 Burpees Squat Jump (BNPU + SJ)
30 Mountain Climbers
rest 1′

WEDNESDAY
Shoulders & Core
+
Intervals
Every 3′ x 5
250 mt row
15 UB American Swing
+
Abs

THURSDAY
Metcon
EMOM 20
15 Air Squat
10 Sit Up
5 Push Ups
+
Recovery Run / Stretch

FRIDAY
Choose your Pump
+
Amrap 10/12
12 Bike Cals
10 Hang Clean and Jerk (5/5)

SATURDAY
Metcon