CROSSFIT

MONDAY
Overhead Squat Strength + Snatch, Toes to Bar and Burpees

A1. Snatch Push Press + Overhead Squat – 4×4(1+1)
A2. Mobility or Stability Drill
+
15-12-9-6-3
Kipping T2B or Knees to Chest
Burpee-to-target
Hang Power Snatch (43/30)
*12 minute cap

TUESDAY
Plyometrics and Midline + Mixed Aerobic

10 minutes for quality
5 Broad Jumps
10 Banded Plank Row
10 Plate Overhead Sit-ups
+
12 minutes @85%
12 Calorie Row/Bike
6 Dumbbell Mr Spectacular (15/10/hand)
3 Dumbbell Thrusters (15/10/hand)
+
Rest 5 minutes
+
12 minutes @85%
12 Calorie Row/Bike
6 Single Arm Dumbbell Power Cleans, alt (22/15)
3 Single Arm Dumbbell Thrusters/side (22/15)

WEDNESDAY
Upper Strength + Strict Handstand and Row

A1. Half Turkish Get-up – 4×4-6/side; rest 30-sec
A2. Strict Pull-up or Negative – 4×4-6; rest 30-sec
A3. Deficit Push-up – 4×8-12 @20X1; rest as needed
+
12 minute AMRAP
1, 2, 3…etc
Strict HSPU or Wall Walk
*between each round perform 8/6 Calorie Row

THURSDAY
Mobility + Structural Hinge/Upper Push + Swing and Jump

12 minute EMOM
1 – 12-16 Alternating Dumbbell Push Press
2 – 12-16 Cross Body RDL
3 – 30-45-sec Front Plank Reach
+
5RFT
20 Russian Kettlebell Swings (32/24)
10 Burpee Box Jump Overs (24/20)
*15 minute cap

FRIDAY
Clean Technique + Partner Chipper

A. Tall Clean – 3×5; rest 60-sec
B. Clean Deadlift + Clean + Hang Clean – Every 90-sec x 10: 1+1+1
+
Partner Workout – For Time
Partner 1 – 50/35 Calorie Row

-into-

«Double Grace»
60 Clean and Jerks (60/40)

-into-

Partner 2 – 50/35 Calorie Row
*16 minute cap

SATURDAY
Monster Mash

00-07 min
5RFT
10 Push Press (35/25)
30 Double Unders

07-14 min
5RFT
7 Overhead Squat (35/25)
7 C2B

14-21 min
5RFT
10 Sumo Deadlift High Pull (35/25)
10 Hand Release Push-ups

GPP

MONDAY
Structural Strength + WGM Conditioning

A1. 4 x 8 Incline Chest Press
A2. 4 x 12 Tall Kneeling Plate Raise
+
21 – 18 – 15 – 12 – 9 – 6 – 3
Hands off Push Ups
Alternating Hang Db Clean and Jerk
10 Cal Row between Rounds

TUESDAY
Absolute Strength + Muscular Endurance

A1. 4 x 6 Dual Kb Sumo Deadlift
A2. 4 x 40 sec Body Hollow Hold
+
Every 2 min x 12 min
10 Goblet Squat 32/24
5 NPUB Broad Jump
15 Russian Swing 32/24

WEDNESDAY
Structural Strength + Team Workout

Every 2 min x 10 min (5 rounds)
12 Alternating Shoulder Press
12 Alternating Dual kb Rack Reverse Lunges

rest 3 mim

Team Wod
Amrap 15
IGYG Style
3 Box Jump
6 Dual Kb Thruster
18 Double Unders

THURSDAY

Aerobic Endurance + Metcon

Emom 10 – alternating
– 35/50 Double Unders
– 10/12 Renegade Row

rest 5

3 Rounds
35 Cal Row
10 Devil Press
rest 1 min

FRIDAY
Kb Complex + Grinder + Finisher

Complex
4 x 3 (1 Deadlift 1 Dead Clean) x Side
+
For Quality
10 – 8 – 6 – 4 – 2
Dead Clean each
20 – 18 – 16 – 14 – 12
Quadruped Shoulder Tap
+
For Time
30 Burpees Reverse Lunges