CROSSFIT

MONDAY

ABSOLUTE STRENGTH
A1. Press – 4×6-8 @30X1; rest 30-sec
A2. Single Leg Romanian Deadlift – 4×6-8/side; rest 2 minutes

WOD
15/10 Calorie Bike/Row
15 Wallball (9/6)
10 Hang Power Cleans (50/35)
Rest 60-sec

TUESDAY

ABSOLUTE STRENGTH
A. Weighted Strict Supinated Pull-up – 4×5 – rest 2 minutes
+
8 minutes EMOM
16/12 Calorie Row/Bike

WOD
6 minute AMRAP
5, 10, 15… etc
Kettlebell Swings (24/16)
Tuck-ups
+
8 minutes EMOM
16/12 Calorie Row/Bike
+
6 minute AMRAP
4, 8, 12…etc
Burpees
Single Leg V-ups
*rest 2 minutes between

WEDNESDAY

ABSOLUTE STRENGTH
A. Segmented Snatch Deadlift – 3×3 – rest 90-sec
B. Hang Power Snatch – 5×3 – rest 2 minutes

WOD
7RFT
4 Devils Press (22/15/hand)
8 Lunges (22/15/hand)
*12 minute cap

THURSDAY

ABSOLUTE STRENGTH
A. 9 minute EMOM
1 – 30-sec Double Under Practice
2 – 5 Curtsy Box Step Down/side
3 – 10 Under Switch, alt

WOD
15 minute AMRAP
10 Burpee Box Step-up
10 Calorie Row
10 Overhead Plate Sit-ups

FRIDAY

ABSOLUTE STRENGTH
A. Back Squat – 4×8-10
rest 2 minutes
*between rounds perform 30-45-sec Bird Dog

WOD
10 minute AMRAP
1, 2, 3…etc Wall Walk
3, 6, 9…etc Deadlift (100/70)

SATURDAY

ABSOLUTE STRENGTH
20 minute AMRAP
16/12 Calorie Row
8 Thrusters (42/30)
8 T2B

WOD
12 minute EMOM
1 – 30-45-sec Single Leg Glute Bridge, L
2 – 30-45-sec Anti Rotational Plank
3 – 30-45-sec Single Leg Glute Bridge, R
4 – 30-45-sec Bodysaw

GENERAL PHYSICAL PREPARATION

MONDAY

STRUCTURAL STRENGTH
A1. Bridge Floor Press – 4×6-8 @30X1 – rest 30-sec
A2. Single Leg Romanian Deadlift – 4×6-8/side – rest 2 minutes

WOD
4/5 RFT
36 Double Unders
12 Goblet Reverse Lunges
12 Box Jump-step down
12 Dumbbell Hang Clean & Jerk

TUESDAY

STRUCTURAL STRENGTH
A. See-Saw Row – 4×12-16, alt – rest 2 minutes

WOD
8 minute EMOM
30-sec Row/Bike (tough effort)
30-sec rest
+
6 minute AMRAP
5, 10, 15
Air Squats
NPUB
+
8 minute EMOM
30-sec Row/Bike (tough effort)
30-sec rest
+
6 minute AMRAP
4, 8, 12…etc
Step-ups
Suitcase Deadlift (2/2, 4/4, 6/6…etc)

WEDNESDAY

STRUCTURAL STRENGTH
A. 16 minute EMOM
1 – 8 Tuck Jump
2 – 30-45-sec Front Plank Reach
3 – 10-15 Russian KBS
4 – Rest

WOD
12 minute AMRAP
6 Burpee Step-ups
9 Kettlebell Swing
12 Toes to Kettlebell

THURSDAY

STRUCTURAL STRENGTH
A. 12 minute EMOM
1 – 30-45-sec Tall Kneeling Halo
2 – 10 Curtsy Lunge, alt
3 – 30-45-sec Plank Reach Under
4 – 10 Underswitch, alt
*slow and controlled on the other movements

WOD
15 minute AMRAP
30 Air Squat
20 Mountain Climbers
10 Renegade Rows, alt

FRIDAY

STRUCTURAL STRENGTH
A. Double Kettlebell Front Rack Reverse Lunges – 5×12-16, alt

WOD
10 minute EMOM
1 – Dumbbell Complex L/R
2 – 30-sec Goblet Tall Kneeling to Standing
*dumbbell complex consists of
3 DB Chainsaw Row
3 DB SA Power Clean
3 DB SA Push Press

SATURDAY

STRUCTURAL STRENGTH
20 minute AMRAP
12/8 Calorie Bike
8 Wall Ball or Wall Ball Push Press
8 Med Ball Sit-ups

WOD
12 minute EMOM
1 – 30-45-sec Single Leg Glute Bridge, L
2 – 30-45-sec Anti Rotational Plank
3 – 30-45-sec Single Leg Glute Bridge, R
4 – 30-45-sec Bodysaw