CROSSFIT

MONDAY
Back Squat Intensity + Gymnastics and Aerobic Intervals

A. Back Squat – 5×3 @31X1; rest 2 minutes
+
Every 7 minutes for 14 minutes
15/12 Calorie Assault Bike
15 Burpees
12/9 Calorie Assault BIke
12 Hand Release Push-up
9/6 Calorie Assault Bike
9 T2B

TUESDAY
Structural Upper and Lower + Pull, Squat, Jump Triplet

12 minute EMOM
1 – 10 DB Reverse Lunges, alt
2 – 10 Renegade Rows, alt
3 – 30-45-sec Wtd Hollow Hold
*scale Wtd Hollow Hold, for Hollow Hold ro Bent Hollow Hold
+
12 minute AMRAP
5 Deadlifts (100/70)
10 Wallball (9/6)
30 Double Unders
*scale the Deadlifts to 70%
**scale Double Unders to Single Unders (x3)

WEDNESDAY
Dynamic Barbell + Partner Barbell Conditioning

A. Hang Power Clean – 10 minute EMOM: 3 reps
*pause in the receiving position for one second on each rep
+
Partner Workout
For Time
30 Burpee Box Jump Overs (24/20)
30 Hang Power Cleans (60/40)
20 Burpee Box Jump Overs (24/20)
20 Hang Power Cleans (70/50)
10 Burpee Box Jump Overs (24/20)
10 Hang Power Cleans (80/60)
*partition as needed
**12 minute cap

THURSDAY
Chest-to-bar and Handstand Strength + Aerobic Power Test Prep

A. Strict Chest-to-bar Pull-up – 5×3; rest 2 minutes
*weighted as able
B. Strict Handstand Push-up – 3xMAX; rest as needed
+
Test Day Prep
5 sets
500m Row @85-90%
Rest 2 minutes

FRIDAY
Snatch Technique + Overhead Lunges and Swings

A. Hang Muscle Snatch – 3×5; rest 60-sec
B. Power Snatch + Overhead Squat – Every 90-sec x 10: 1+2
+
8 minute AMRAP
7.5m Single Arm Overhead Walking Lunge, L
7.5m Single Arm Overhead Walking Lunge, R
15 Kettlebell Swings (24/16)

SATURDAY
Devils Saturday

45/30 Calorie Row
12 Single Arm Devils Press, L
12 Single Arm Devils Press, R
30/20 Calorie Row
9 Single Arm Devils Press, L
9 Single Arm Devils Press, R
15/10 Calorie Row
6 Single Arm Devils Press, L
6 Single Arm Devils Press, R
*25 min cap

GPP

MONDAY
Total Body + Intervals

Total Body
Every 3 min x 5
5 Dual Kb – Db Front Squat
5 Dual Kb Push Press
4/5 Dual Kb Reverse lunges each / Front Squat
+
Intervals
5 rounds
3 min Amrap
15 Air Squat
12 Kb Deadlift
9 Hands Off Push Ups
*rest 1 between rounds

TUESDAY
Upper Body + Power and Core Endurance

4 Sets:
5 Single Arm Bent Over Row each
10 Bent Over Crush Grip Kb Row
10 Back Extension + 30 sec Arrested Superman
rest 90 sec
+
10 Rounds for Time
10 Cal Row
15 Plate G2O
30 sec Body Hollow Hold

WEDNESDAY
Shoulder Strength + Aerobic

3 sets:
6 Half Kneeling Landime/Kb Shoulder Press
8 Side Plank Rotation
40 sec Weighted Hollow Body Hold
+
Amrap 18
4 Hang Devil Press
8 BNPU
12 Sit Up
16 Reverse Lunges
20 Double Unders / 40 Single Unders

THURSDAY
Structural Strength + Ladders

Every 3 min + 4 rounds
12/16 Alternating Glute Bridge Floor Press
40 sec Wall Sit plate press
+
8 minute AMRAP
3, 6, 9…etc
Dumbbell Front Squat
Push-ups
> rest 3
6 minute AMRAP
2, 4, 6… ETC
Db Deadlift
Sit Up

FRIDAY
Strength Wod + Dumbbell Finisher

5RFQ
10 3Points DB Row, L
10 Single Arm DB Deadlift, L
10 3Points DB Row, R
10 Single Arm DB Deadlift, R
20 Plank Shoulder Taps, alt
rest 5
Amrap 12
6 Single Arm Clean and Jerk L
6 Single Arm Clean and Jerk R
12 Single DB Step Up