CROSSFIT

MONDAY 
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – Every 30-sec x 20 (10 mins): 2 reps
*reset each rep
+
6 minute EMOM
1 – 12/8 Calorie Row
2 – 30-sec Power Cleans* (60/40)
*perform as singles
+
6 minute EMOM
1 – 12/8 Calorie Row
2 – 30-sec Hang Power Clean* (40/30)
*perform TNG

TUESDAY
Pistol Positional Development + Aerobic Bodyweight

A. 3-5 sets for quality
6-10 Pistol Eccentrics, alt
6-10 Candlestick to Pistol, alt
20-30-sec Single Leg Hip Flexes
+
15 minute AMRAP
3, 6, 9…etc
Hand Release Push-ups
Box Jump Overs (24/20)
Medball Sit-ups

WEDNESDAY
Shoulder-to-Overhead Strength Endurance + Upper Body Grinder

A. Push Press + Push Jerk – 5×3+3
*30-45-sec Wall Dead Bug b/w
+
6RFT
3-5 Strict T2B
8 Single Arm KB Push Press, L
8 Single Arm KB Push Press, R
10 Calorie Row/Bike
*15 minute cap

THURSDAY
Mixed Aerobic Intervals + Shoulder/Core Prehab

Every 6 minutes for 24 minutes
20/15 Calorie Bike
20 Kettlebell Swings (24/16)
20 Wallball (20/14)
+
12 minute EMOM
1 – 30-45-sec Single Arm FLR, L
2 – 30-45-sec Single Arm FLR, R
3 – 30-45-sec Passive Hang

FRIDAY
Weightlifting Skill + Thruster/Burpee/Pull-ups

A. Hang Muscle Clean + Hang Power Clean + Hang Squat Clean – 3×2+2+2
+
2 sets
3 minute AMRAP
10 Calorie Row
10 Pull-ups
10 Thrusters (35/25)
AMRAP Burpees
1 minute Rest

-rest 5 minutes between-

2 sets
3 minute AMRAP
10 Calorie Row
10 Burpees
10 Pull-ups
AMRAP Thrusters (35/25)
1 minute rest

SATURDAY
Metcon

GPP

MONDAY
Total Body + Power Endurance

Emom 12′
12/10 Deficit Goblet Split Squat
6/8 Single Arm Bent Over Row
30″ Seated Pike Leg Lift over the Kb
+
9 Rounds For Time
18 Mountain Climbers
12 Russian Swing
6 Box Jump Step Down
1′ rest every 3 rounds

TUESDAY
Sweat Session + Guns

The Ghost
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees/BNPU
1 minute of Double-Unders
1 minute Rest
+
Extra Credit
75 curl
75 french press
100 Banded Leg Extension (50/50)

WEDNESDAY
Upper Body + Grinder + Extra

4 x
Inclined Bench/Medball Press 8/12
Medball to toes 20/30
90sec- rest between
+
Amrap 10
5 Renegade Row
25 Air Squat
+
Amrap 5
4 Deck Squat
16 Shoulder Tap

THURSDAY
Intervals + Core

Amrap 16 @80%
35″ On 25″ Off
Db Deadlift
Row/Bike o Mountain Climbers
Sit Up
RowBike o Mountain Climbers
+
Amrap 8 @70%
90″ On 30″ Off
Broad Jump over the object
Alt. Dumbell Snatch o G2O
+
3/4x
15 Kb/Db Side Band
20 Heel Touch
30sec- Hollow

FRIDAY
Long Intervals + Finisher

4 Rounds
2′ Bike o Box Step Up
2′ Amrap
5 Db Single Arm Push Press each
10 Reverse Sit Up
1′ rest

Extra Credit
3x
30 Frog Pump
20 Banded Row
15 Vups

SATURDAY
Metcon