CROSSFIT

MONDAY

Box Squat 5 x 5 
12 Romanian Deadlift after the last 3 sets

For Time
I DON’T CARE
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap

—

TUESDAY

Muscle Snatch (3 3) 3 3 3
In the first 2 set add 1 Lift Off before the set 
+
3 x 1 Lift Off + 3 Power Snatch
*reset every rep
+
5 Rounds – 15 min
90 sec On 90 sec Off 
6 Hang Snatch
AMRAP cal Bike 

—

WEDNESDAY

Strict Pull Ups Test 

Strength Protocol Day 1

Every 7 minutes for 21 minutes
500m Row
24 Hand Release Push-ups
200m Run 
12 Dumbbell Renegade Rows (22/15/hand)

—

THURSDAY

3 sets 
10 Barbell Hip Thrust 
10 Partner Leg Push Down 
+
7 min Volume Accumulation 
10-12 Bench Reverse Hypers 
30-40 sec side Plank each side 

AMRAP 15 min For Quality 
12 Toes to Bar 
16 Dumbbell/Kb Box Step-Overs (22/15)
32 Double Unders 

—

FRIDAY

Every 2 minute x 6 
1 Power Clean 1 Hang Squat Clean 1 Jerk
Climb up every set 

For Time
10 – 8 – 6 – 4 – 2 
Clean and Jerk 70/50
30 Air Squat 
15 Sit Up

—

SATURDAY

In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Kettlebell Swings
-into-
2 rounds of
45/30 Calorie Row
45 Box Jump-step down
-into-
3 rounds of
30/20 Calorie Row
30 Wallball
*35 min cap

.

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GPP

MONDAY

5 sets 
10 Double Kettlebell Front Squats
10-12 Alternating Bent Over Row 
10 Side Bend each 

For Time
30 Burpees 
60 American Swing 
30 Burpees
60 Reverse Lunges 

—

TUESDAY

16 minute EMOM
1 – 10 Seated Arnold Press
2 – 30-sec Tall Plank Db Drag
3 – 30-45-sec Banded Glute Bridge
4 – Rest

AMRAP 15
12 Dumbbell Snatch, alt
9 Box Jump Over
200 mt Run

—

WEDNESDAY

5 sets
5 Strict Pull Ups
30 sec Hollow Hold after each set

5 Rounds
50-30 Double / Single Unders
15 Hands Off Push-ups
12 Deck Squats
rest 30 sec between
*cap time 15

3 set
10 Super Man PVC Press Behind the Neck
Max Banded Pull Apart
rest 30-40 sec

—

THURSDAY

Hip Thrust 3 x 10
Partner Abs
+
7 min Volume Accumulation
10-12 Bench Reverse Hypers
30-40 sec side Plank each side

4 sets
2 min Row/Bike
2 min AMRAP*
1 min rest
*Db Deadlift Sprinter BPNPU Broad Jump 3, 6, 9…etc

—

FRIDAY

Every 2 minute x 6
1 Power Clean 1 Hang Squat Clean 1 Jerk
Climb up every set

SEXY BITCH
For Time
10 – 8 – 6 – 4 – 2
Db Hang Power Clean and Jerk
30 Air Squat
15 Sit Up