CROSSFIT

MONDAY
Front Squat / Kipping Endurance

A. Front Squat – 3×10; rest 2-3 minutes
+
3 sets
5 minute AMRAP
20/15 Calorie Row
20 Wallball (20/14)
AMRAP Kipping Pull-ups or C2B
Rest 2 minutes between

TUESDAY
Mixed Cyclical Intervals

Every 3 minutes for 12 minutes (4 sets)
8/6 Calorie Assault Bike
8 Burpees
30 Double Unders
*aiming for 90-sec work and 90-sec rest (1:1)
+
Every 2 minutes for 12 minutes (6 sets)
1 – 8 Box Jump Overs + 10/8 Calorie Assault Bike
2 – 5/5 Dumbbell Hang Power Snatch + 10/8 Calorie Assault Bike
*aiming for 90-sec work 30-sec rest (2:1)
+
12 minute EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Burpees
3 – 50 Double Unders
*aiming for 45-sec work and 15-sec rest (3:1)
***Rest 3-5 minutes between each workout***

WEDNESDAY
Handstand Midline Strength

+
10 minutes for quality
2-3 Wall Walks
6-8 Dbl KB Front Rack Tall Kneeling to Standing
*focus on good positions throughout and keeping the best front rack position possible
+
15-12-9-6-3
Strict Pull-ups or Ring Rows (21-18-15-12-9)
*between each set perform 8 SA Overhead Reverse Lunges/side
**15 minute cap
+
3 sets
Max Reps Push-ups @21X1
*strict in the tempo – aim for 8+ reps adjust to box or knees to hit the target volume

THURSDAY
Snatch Position + Midline Amrap

A. Snatch Deadlift – 4×3; rest 2 minutes
*pause 1″ off of the floor, below knee and above knee
**nothing heavier than 110% of best snatch
+
11 minute AMRAP
15 Kettlebell Swings (24/16)
20 Abmat Sit-ups

FRIDAY
Barbell Cycling + Team Wod

A. Power Clean + Push Jerk – Every 3 minutes for 9 minutes: 10 reps AFAP (60/40)
+
Partner Workout Alternate Movements
20 minute AMRAP
7 T2B
7 Power Cleans (60/40)
7 Bar Facing Burpees
*flow – partner 1 = toes to bar, partner 2 = power cleans, partner 1 = burpees, partner 2 = toes to bar

GPP

MONDAY
Shoulder Legs Strength
+
Amrap 12
Ladder 3
Step over/on Box
Push Press

TUESDAY
Upper Body
+
Intervals 2 min On 2 min Off X 5
200 mt run
amrap Box Jump step Down
+
Extra
100 Banded Curls

WEDNESDAY
Lower Body Strength / Power endurance
+
6 Rounds
12 Cals
12 NPUB
+
100 Frog Pump

THURSDAY
Skill
+
For Time
500 mt run
5 Rounds
8 Db Hang Power Clean
12 Sit Up
500 mt run
3 rounds
8 Db Hang Power Clean
12 Sit Up
500 mt run
30 Db Hang Clean

FRIDAY
Row Technique
+
Amrap 20
55 Reverse Lunges
55 Cals Row
55 Hands Off Push Ups
+
200 Russian Twist
3′ forearm plank