CROSSFIT

Monday

STRENGTH
Push Press – 5RM

WOD
20′
20 Overhead Squats (40/30)
Run 200m
20 S2OH (40/30)
Run 200m
20 Hang Power Snatch (40/30)
Run 200m

Tuesday

STRENGTH
Every 4 minutes for 16 minutes
3 Turkish Get-up/side
30-45-sec Medball Hamstring Curls

WOD
16 minute AMRAP
Row 750m
-into-
AMRAP remaining time
6 Double Kettlebell Cleans (24/16/hand)
12 Hand Release Push-up
24 Double Unders
*20′ clock set one group off at 00 and the other at 04′

Wednesday

SKILL
Hip/Ankle Mobility
Pistol Practice

WOD
10RFT YGIG
10 Deadlifts (100/70)
15 T2B

Thursday

STRENGTH
Every 4 minutes for 20 minutes
Accumulate 3-5 Band Assisted Transitions
Accumulate 6-8 Ring Kip Swings
Accumulate 6-8 Hip to Ring Drill

Chest to Ring Pull-up (False Grip) – 5×5
A2. Strict Ring Dip – 5×5
*Every 4 minutes

or

Assisted Chest to Ring Pull-up (False Grip)* – 5×5 @40X1
Ring Support – 5×30-45-sec (accumulated)
*Every 4 minutes

or

Assisted Ring Dip – 5×6-10
False Grip Ring Row – 5×6-10
*Every 4 minutes

WOD
10RFT
4 BBJ
6 DB Clean and Jerk
8 Wallball

Friday

STRENGTH
Overhead Squat – 5×3

WOD
12 minute EMOM
1- AMRAP Assault Bike/Row
2- AMRAP Double Unders
3- AMRAP Farmers Carry (32/24/hand)

Saturday

STRENGTH
Power Clean TNG Technique EMOM

WOD
15-12-9
Pc + Burpee
Rest 5′
Repeat

STRENGTH & CONDITIONING

Monday

STRENGTH
Upper Body – Back
15′ Volume Accumulation
30-45-sec Hang or Asssted Hang
10 Prone Snow Angles (slow and controlled)
10 Quadruped Renegade Row, alt

METCON
5x (15′)
20″ Goblet Squats
10″ rest
20″ Mountain Climbers
10″ rest
20″ Russian KBS
10″ rest
20″ Cross Body Knee to Elbow
10″ rest
1 minute rest

Tuesday

METCON DAY
8 minute AMRAP
1-2-3…etc
Dumbbell Devils Press
Burpee Box Jump
+
8 minute AMRAP
2-4-6…etc
Dumbbell Push Press
Dumbbell Box Step-ups
+
8 minute AMRAP
3-6-9…etc
Dumbbell Power Cleans
Burpee Over Dumbbell

Wednesday

STRENGTH
Back Squat – 5×8

METCON
21-15-9
Ring Rows
NPUB
-into-
9-15-21
Push-ups
Box Jump-step down

12′ timecap

Thursday

STRENGTH
Total Body – Shoulders / Posterior Chain
4x
10 Dumbbell RDL
10 Half Kneeling Landmine Press

METCON
2 sets –
2 minute AMRAP
3 UB Hanging Knees to Elbow or Strict Leg Raise
-into-
2 minute AMRAP
Calorie Row/Bike
-into-
1 minute rest
-into-
2 minute AMRAP
Wall Walks or Partial Wall Walks
-into-
2 minute AMRAP
Calorie Row/Bike
-into-
1 minute rest

Friday

FRIDAY PUMP
3-5 sets
Shoulder 21’s
7 Front Raise, 7 Lateral Raise, 7 Arnolds
or
Glute 21’s
7 Glute Clams/side, 7 Single Leg Glute Bridge/side, 7 Frog Pump Bridge

METCON
4RFT
400m Run
Rest 2:1
20 Dumbbell Power Snatch, alt
Rest 2:1

Saturday

METCON
Teams of 3
3 Sets*
3 minute Max Calorie Row/Bike
2 minute Max Synchro NPUB
1 minute Max Individual Station**
1 minute Rest

*each set alternate the movements on the third station
**Individual Station
P1- Wallball
P2- Double KB Deadlift
P3- Goblet Reverse Lunge