CROSSFIT

Monday

STRENGTH
Strict Pull-up or Negative – 5×5
Banded Pallof Press – 5×30-sec/side
(Every 4′)

WOD
7RFT
7 Sumo Deadlift High Pull (40/30)
7 Burpee Over Bar
*10 minute cap

Tuesday

STRENGTH
Back Squat – 10RM (15′)

WOD
30-20-10
Wallball (20/14)
90-60-30
Double Unders
*10 minute cap
+
3x Max Plank Hold

Wednesday

STRENGTH
Press – Build to a tough set of five for the day, then perform 2×5 drop set
(Every 3′ for 18-21′)

WOD
12-16 minute EMOM
1- 12/8 Calorie Row
2- AMRAP alt Turkish Get Ups (24/16)

Thursday

STRENGTH
Hang Power Clean – 5×5 (Every 2′)
or
Clean – 10 minute EMOM: 3 reps

WOD
For Time
9-7-5
Power Cleans (90/65)
Box Jumps (24/20)
*8 minute cap

Friday

SKILLS
Rowing Technique
Running Technique (ankle and feet prep)
Half round

WOD
3RFT
500m Row
400m Run
Rest 3 minutes
*25 minute cap

Saturday

WOD
«Sage at 20»
20 minute AMRAP
20 Thrusters (60/40)
20 Pull-ups
20 Burpees

STRENGTH AND CONDITIONING

Monday

STRENGTH
Close Grip Bench Press – 5×10
Band Pull Aparts – 5×15-20
(Every 3′ for 15′)

METCON
10-12′ AMRAP
2-4-6-8-10… etc.
Push-ups/Kneeling Push-ups
Dumbbell Box Step Overs
– 20 Lateral Plate Jumps between

Tuesday

STRENGTH
10 minutes for quality
5 Single Leg RDL/side
10 Hanging Knee Raises
10 Standing Teapot/side

METCON
20 minute AMRAP
20 Meball Squats
20 KB SDHP
20 Box Jumps
20 Medball Push Press
20 Calorie Row/Bike

Wednesday

STRENGTH
15′ EMOM
1- Max Reps Single Arm Row, L
2- Max Reps Single Arm Row, R
3- 30-45″ Quadruped Crawl
*use a weight that you can perform 10-15 reps with on

METCON
12-15′ AMRAP
10 Single Arm Dumbbell Power Cleans alt
15 NPUB
20 Russian Twists

Thursday

STRENGTH
Goblet Squat – 4×8-12
Dumbbell Reverse Lunge – 4×12-16 alt
Plank Hold – 4×45-60-sec
(Every 4-5′ for 16-20′)

METCON
Every 3′ for 15-18′ (5-6 sets)
Row 250m
15 Medball Sit-ups
*one person starts at 00 and the other at 1’30»

Friday

STRENGTH
12-16′ EMOM
1- 10 Single Arm RKBS/side
2- 10 Single Arm Push Press/side

METCON
8′ AMRAP
30m or 100′ Farmers Carry
20 Moutain Climbers
Rest 2′
8′ AMRAP
30m or 100′ Dbl Front Rack Carry
20 Plank to Push-up

Saturday

WOD
Team Workout
00-10′
7′ AMRAP (YGIG)
10 Medball Cleans
10 Renegade Rows
+
10-20′
7′ AMRAP (Partition)
50 Double Kettlebell Deadlifts
25 Box Jump-step downs
+
20-27′
7′ AMRAP (Alt movement)
10 Calorie Row/Bike
10 Burpee
10 Medball Push Press