CROSSFIT

Monday

STRENGTH
Paused Front Squat – Build to a tough set of five for the day
*3-sec pause on each rep

WOD
«Aerobic Power Test»
Row – 2K (For Time)
or
Assault Bike – 10 minutes Max Calories

Tuesday

STRENGTH
Deadlift – Every 90-sec x 10: 5 reps
*reset each rep aim for 70-80%

WOD
3RFT
Run 400m
-into-
3x
5 Pull-ups
10 Push-ups
15 Abmat Sit-ups

Wednesday

WOD
0-10′
10 minute AMRAP
5 Box Jump-step down (24/20)
7 Wallball (20/14)
9 Burpees

15-25′
For Time
50 Box Jump-step down (24/20)
70 Wallball (20/14)
90 Burpees

Thursday

STRENGTH
Muscle Up Progressions
False Grip Ring Rows + Assisted Dips
Toe Support Muscle Up + Negative
Muscle Up Transitions
Muscle Ups EMOM

WOD
10 MU or BMU
10 Wall Walks
10 MU or BMU
*every break perform 20 Double Unders

Friday

STRENGTH
Push Press – 5, 5, 3, 3, 3
*perform with a tempo and emphasis on the dip portion
(Every 3′)

WOD
Every 2′ for 20′ (10 sets)
1- 16/12 Calorie Assault Bike/Row
2- 20 Hang Power Cleans (50/35)*
*aim for unbroken on the barbell

Saturday

WOD
18′ AMRAP
15 Box Jump Step Downs (24/20)
12 Shoulder-to-Overheads (50/35)
9 Toes-to-bars

STRENGTH & CONDITIONING

Monday

STRENGTH
4x
20 Band Pull Aparts
10 Chest Support Incline Row
(Every 4′)

METCON
7′ AMRAP
20 Plate Jumps/Single Unders
7 Burpees

Tuesday

STRENGTH
For Quality
10-8-6-4-2
Russian Kettlebell Swings
20-30″ Single Arm FLR/side
*10′ cap

METCON
3RFT
9 «Mr. Spectacular»
6 Dumbbell «Curtis P»
3 Dumbbell «Man Makers»
*15′ cap

Wednesday

STRENGTH
4x
10-15 Kettlebell RDL into Shrug
10-15 Scap Pull-ups
(Every 3′)

METCON
5RFT
Row 250m
15 Push-ups
Row 250m
15 Bench Dips
*18′ cap

Thursday

STRENGTH
15′ EMOM
1- 20″ Star Plank/side
2- 10 Calf Raises + 20″ Hold
3- 30-45″ Frog Pump Glute Bridge

METCON
12 minute AMRAP
3, 6, 9… etc
Calorie Row/Bike
Box Jump-step down

Friday

STRENGTH
5x
8-10 Dbl Kettlebell Front Squat
8-10 Dbl Kettlebell Bent Rows
(Every 3′)

METCON
30′ AMRAP
200m Run
20 Walking Lunges
10 Single Arm Push Press/side

Saturday

WOD
10′ Volume Accumulation
5 Broad Jumps
5 Candlestick-to-squat
30-45-sec Hollow Deadbug
+
24′ EMOM
1- 10-15 Calorie Row/Bike
2- 10-15 Burpees
3- AMRAP Partner Medball Sit-ups
*share row/bike and alternate order of row/bike and burpee to accomodate