CROSSFIT

Tuesday

STRENGTH
Strict HSPU – 4×5
Dumbbell Bent Over Row – 4×10
(Every 5′)

WOD
5RFT
15 Shoulder-to-Overhead (35/25)
12 Kettlebell Swings (24/16)
9 Burpees
12′ time cap

Wednesday

WOD
5 sets
20-18-16-14-12-10 Push-ups
10-12-14-16-18-20 Power Cleans (50/35)
Row 250m
Rest 3 minutes

Thursday

WOD
10-9-8-7-6-5-4-3-2-1
Strict T2B
10-30 Double Unders between
*12′ cap

STRENGTH
A1. Suitcase Walking Lunge – 3×25’/side
A2. Ring FLR – 3×60″ (accumulated)
A3. Back Scale – 3×30″/side (accumulated)
(Every 5′)

Friday

STRENGTH
Hang Power Clean + Front Squat – 5×3+3
or
Tall Clean – 5×5

WOD
10′ AMRAP
8 Dumbbell Hang Clean and Jerk/side (22/15)
16 Box Jump Overs (24/20)

Saturday

WOD
100 Partner Wallball Passes (20/14)
+
25 minute AMRAP
10/10 Calorie Bike/Row
10/10 Ring Rows
10/10 Deadlifts (100/70)
*perform YGIG, 10 reps each have to be completed before moving into the next movement

STRENGTH & CONDITIONING

Tuesday

STRENGTH
10′ Volume Accumulation
5 Turkish Get-up Sit-up/side
20-30-sec Back Scale/side

METCON
Every 90″ x 15-18
(5-6 sets 22-27′ total)
1- 10 Bench Dips + Plank
2- 10 Ring Rows + Rev Plank
3- 60″ Max Calorie Row/Bike

Wednesday

STRENGTH
Back/Goblet Squat – 5×5 @31X1

METCON
5 sets (14′)
20″ Dumbbell G2OH
10″ Rest
20″ Burpees
10″ Rest
40″ Devils Press
20″ Rest
Rest 60″
Compare to 191119

Thursday

STRENGTH
8′ EMOM
1- 20 Medball Russian Twists
2- 10 Medball Toe Touches

METCON
Every 3′ for 24′ (8 sets)
1- Run 300m (tough pace)
2- 5 Single Arm RKBS/side + 5 Suitcase Reverse Lunges/side

Friday

STRENGTH
4x
200m Medball Pec Walk
10-15 Dumbbell Bench Press
(Every 4′)

METCON
12 minute AMRAP
10, 20, 30… etc Single Unders
5, 10, 15… etc Cal Bike/Row
*Double Unders for those that have them

Saturday

STRENGTH
Half Kneeling Landmine Rotation – 4×5/side

WOD
For Time
30-20-10
Calorie Bike/Row
Dumbbell Box Step-ups, alt
+
straight into:
10-20-30
Dumbbell Snatches. alt
Wallballs/Wallball Push Press
*20′ cap