CROSSFIT

Monday

STRENGTH
Paused Double Overhead Deadlift – 5×5
*reset each rep, pause below knee
(Every 3′)

WOD
5RFT
12 Dumbbell Deadlifts (22/15/hand)
12 Dumbbell Box Step-overs (22/15/hand)
36 Double Unders
*14′ cap

Tuesday

STRENGTH
Single Arm Overhead Walking Lunge – 3x7m/side
Russian Twist – 3×20 alt
(Every 3′)

WOD
12′
1 minute Max Burpee Box Jumps (24/20)
1 minute Max Strict Pull-ups
2 minute Max Burpee Box Jumps (24/20)
2 minute Max Kipping Pull-ups
3 minute Max Burpee Box Jumps (24/20)
3 minute Max Burpee Pull-ups
*split the group into two groups, start one on the Strict Pull-ups and the other on the Burpee Box Jumps

Wednesday

WEIGTHLIFTING
High Hang Snatch – 5×5
or
Snatch + Hang Snatch – 5×1+1
(Every 2′)

WOD
For Time
21 Hang Power Snatches (40/30)
Run 400m
15 Hang Power Snatches (40/30)
Run 400m
9 Hang Power Snatches (40/30)
Run 400m
*12′ cap

Thursday

SKILL
Bar Muscle Up Skill

WOD
10′ AMRAP
3 Bar Muscle Ups
10 Bar Facing Burpees

Friday

STRENGTH
Pendlay – 4×5
*reset each rep
Wall Facing Handstand Hold – 4×30″-45″
(Every 4′)

WOD
Every 30″ for 12 minutes (6 rounds)
1 – Max Calorie Bike/Row in 20″
2 – 8-12 Renegade Rows
3 – 8-12 Push-ups
4 – Rest

Saturday

TYPICAL TRIPLET
Workout Prep

WOD
3RFT
15 T2B
12 Strict Handstand Push-ups
9 Front Squats (60/40)
*15′ cap

STRENGTH & CONDITIONING

Monday

STRENGTH
15′ EMOM
1 – 45″ Kettlebell Bear Crawl
2 – 10-15 Reverse Lunges, L
3 – 10-15 Reverse Lunges, R

METCON
18′ EMOM
1 – 40″ Row/Bike Sprint
2 – 40″ Mountain Climbers
3 – AMRAP Medball Toe Touch

Tuesday

STRENGTH
Upper Push/Pull + Plyometric Endurance
Dumbbell Push Press – 5×10
Dumbbell Bent Over Row – 5×10
(Every 4′)

METCON
15′ AMRAP
10 NPUB
20 DU / Alt Plate Jump Steps
10 Russian KBS
20 DU / Alt Plate Jump Steps
10 Abmat Sit Ups
20 DU / Alt Plate Jump Steps

Wednesday

STRENGTH
Romanian Deadlift – 5×8 (Every 2′)

METCON
15′ AMRAP
10 alt Single Arm Power Cleans
10 Body Saw (controlled)
5 Single Arm Dumbbell Front Squat/side
10 Side Plank Raises/side (controlled)

Thursday

STRENGTH
10′ for quality
5 Rotational Scoop Toss, L
5 Rotational Scoop Toss, R
5 Burpee Broad Jumps

METCON
For Time
21-15-9
Mr Spectacular
Burpee Box Jumps
15′ timecap

Friday

STRENGTH
Incline Dumbbell See-Saw Bench Press – 5×20
Plank Row – 5×5/side
(Every 3′)

METCON
12 minute EMOM
1 – 45″ Farmers Carry
2 – 45″ Reverse Plank
3 – AMRAP Lateral Plate Burpees

Saturday

WOD
«300 FOR 3»
3RFT (Partner Workout)
100 Suitcase Deadlifts
50 Single Arm Dumbbell Thrusters
100 Partner Medball Russian Twists*
50 Single Arm Dumbbell Hang Power Snatch
*25′ timecap