CROSSFIT

Monday

STRENGTH
Close Grip Bench Press – Every 3 minutes for 15 minutes: 5 reps
*build to a tough set of five for the day

WOD
16 minute EMOM
1- 20-sec Bike/Row (hard sprint)
2- 30-45-sec Double Kettlebell Front Rack Carry
3- AMRAP Calorie Bike/Row
4- 30-45-sec Front Leaning Rest

Tuesday

STRENGTH
Overhead Squat – Every 3 minutes for 15 minutes: 5 reps
*pause for three seconds in the bottom position

WOD
For Time
10-20-30-40-50
Dumbbell Snatch, alt (22/15)
-15 Burpee Box Jump Over b/w
*20 minute cap

Wednesday

STRENGTH
Assisted Chest to Ring Pull-up (False Grip)* – 5×5 @40X1
Ring Support – 5×30-45-sec (accumulated)
*must perform with toes support, honest on the tempo
*Every 4 minutes

or

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

WOD
3 sets
Max Unbroken Kipping Pull-ups
50 Double Unders
Rest 1 minute

Thursday

WOD
Team Workout
0-10 minutes
2K Row For Time

10-20 minutes
8 minute AMRAP
10 Partner Medball Sit-ups
10 Partner Wallball
10 Synchro Down Ups

20-30 minutes
150/120 Calorie Row For Time

Friday

STRENGTH
Power Clean + Push Jerk – Every 3 minutes for 15 minutes: 3+3
*technical weight throughout

WOD
4RFT
15 Power Snatch (42/30)
12 T2B
9 Bar Facing Burpees
*13 minute cap

Saturday

WOD
Team Workout
10RFT (YGIG 5/each)
5 Handstand Push or 3 Wall Walk
5 Front Squats (70/50)
-into-
10RFT (YGIG 5/each)
10 Push-ups
10 Deadlfits (70/50)

STRENGTH & CONDITIONING

Monday

METCON
12 minute EMOM
1 – 10 Dumbbell Reverse Lunge
2 – 30-45-sec Ring Row Hold
3 – 30-sec Jump Lunge/Squat
4 – Rest
+
12 minute EMOM
1 – 10 Seated Dumbbell Press
2 – 30-45-sec Glute Bridge
3 – 30-sec Wallball Push Press
4 – Rest
+
12 minute AMRAP
10 Box Jump-step down
20 Abmat Sit-ups
30 Single/Double Unders/Plate Jump

Tuesday

METCON
Tabata Arrested Superman
+
IWT 1
4 sets
1 minute Row/Bike @85%
1 minute AMRAP Devils Press
1 minute Row/Bike @85%
1 min Rest
+
Tabata Flutter Kicks
+
IWT 2
4 sets
1 minute Row/Bike @85%
1 minute AMRAP Mr. Spectacular
1 minute Row/Bike @85%
1 min Rest
+
Tabata Reverse Plank

Wednesday

STRENGTH
Back Squat – Every 3 minutes for 15 minutes: 10 reps

METCON
21-15-9-15-21
Wallball
Burpees
*12 minute cap

Thursday

STRENGTH
Every 3 minutes for 15 minutes
10 Single Leg Hip Bridge/side
30-45-sec Kettlebell Side Plank/side

METCON
20 minute AMRAP
(90-sec Work/30-sec Rest)
10 Dumbbell Snatch, alt
10 Box Step-ups, alt
10 Plank to Push-up, alt
*pick up where you finished the last round

Friday

STRENGTH
Every 4 minutes for 16 minutes
10 Deficit Push-up
10-15 Dumbbell Flyes

or

Every 4 minutes for 16 minutes
20 Dumbbell Calf Raises
60-sec Band Assisted Sit Ups

METCON
16 minute EMOM
(40-sec Work/20-sec Rest)
1 – Suitcase Deadlift, L
2 – Russian Twists
3 – Suitcase Deadlift, R
3 – Bike/Row
*on suitcase deadlift hold the top for the last 20-sec

Saturday

METCON
Team Workout
30 minute AMRAP
30 Calorie Row/Bike (partition)
20 Sychro Air Squats
15 Synchro NPUB
10 Synchro Single Arm Push Press/side