CROSSFIT

Monday

STRENGTH
Muscle Up Transition Drill – Every 3 minutes for 15 minutes: 3-5 reps
*between sets accumulate 60-sec Hollow Body Hold
or
Assisted Muscle Up + Muscle Up Negative – Every 3 minutes for 15 minutes: 3-5 reps
*between sets accumulate 60-sec Hollow Body Hold

WOD
10-9-8-7-6-5-4-3-2-1
T2B
Box Jump-step down (24/20)
*10 minute cap

Tuesday

WOD
3 sets
1 minute Row/Bike @85%
1 minute Overhead Squats (40/30)
1 minute Rest

3 sets
1 minute Row/Bike @85%
1 minute Shoulder-to-overhead (50/35)
1 minute Rest

3 sets
1 minute Row/Bike @85%
1 minute Power Clean (60/40)
1 minute Rest

*rest 4 minutes between workouts

Wednesday

STRENGTH
Deadlift – Every 3 minutes for 15 minutes: 5 reps
*build to a tough set of five for the day, reset each rep no TNG

WOD
3RFT
15 KBS (32/24)
15 Tuck Crunches
45 Double Unders
*12 minute cap

Thursday

STRENGTH
Behind the Neck Push Jerk – Every 3 minutes for 15 minutes: 5 reps
*pause in the receiving position for three seconds

WOD
12 minutes
3 minute Calorie Row
3 minute Dumbbell Box Step Ups
2 minute Calorie Row
2 minute Single Arm Overhead Walking Lunges
1 minute Calorie Row
1 minute Dumbbell Reverse Lunges

Friday

STRENGTH
Hang Power Snatch – 10 minute EMOM: 5 reps
or
Snatch – 10 minute EMOM: 5 reps (TNG)

WOD
5RFT
30 Wall Ball (20/14)
20 Power Snatch (35/25)
10 Pull-ups
*20 minute cap

Saturday

WOD
15 minute AMRAP (w/ partner)
3, 6, 9…etc
Ring Rows
Burpees
Calorie Bike/Row

Rest 5 minutes

15 minute AMRAP (w/ partner)
3, 6, 9… etc
Ring Push-ups or Hand Release Push-ups
Kettlebell Swings (24/16)
Calorie Bike/Row

*alternate after an athlete

STRENGTH & CONDITIONING

Monday

STRENGTH
Every 4 minutes for 16 minutes
16 See-Saw Row, alt
30-45-sec Banded Good Mornings

METCON
12-15 minute AMRAP
3, 6, 9…etc
Russian KBS
Plank to Push-up
– 20 Single Unders

Tuesday

STRENGTH
Strict Press – Every 3 minutes for 15 minutes: 10 reps
*change for Braced Dumbbell Strict Press for those without good overhead mobility or control

METCON
IWT
24 minute EMOM
1- 45-sec Row/Bike (tough pace)
2- 45-sec Dumbbell Push Press
3- Rest
4- 45-sec Row/Bike (tough pace)
5- 45-sec Single Arm Dumbbell Power Clean, alt
6- Rest

Wednesday

STRENGTH
16 minute EMOM
1- 10 Front Foot Elevated Dumbbell Reverse Lunge, L
2- 30-45-sec Front Leaning Rest
3- 10 Front Foot Elevated Dumbbell Reverse Lunge, R
4- 30-45-sec Straight Arm Banded Pull Down

METCON
5RFT
30 Single/Double Unders
20 Abmat Sit Ups
10 Renegade Rows, alt
*14 minute cap

Thursday

STRENGTH
Candlestick or Deck Squat Practice – 5-10 minutes

METCON
15 minute AMRAP
(120-sec Work/30-sec Rest)
21 Air Squats
15 Ring Rows
9 Burpees

15 minute AMRAP
(120-sec Work/30-sec Rest)
21 Kettlebell Deadlifts
15 Push-ups or Bench Push-ups
9 Deck Squats

Friday

STRENGTH
Every 3 minutes for 15 minutes
10-15 Kettlebell Shrugs
10-15 Bench Dips
30-45-sec Banded Shrugs

or

Every 3 minutes for 15 minutes
10-15 Dumbbell RDL
10-15 Reverse Sit Ups
30-45-sec Bridge Walk Out

METCON
For Time
800m Run
20 Dumbbell Burpee Step-ups
800m Run
*12 minute cap

Saturday

METCON
Warm Up Game
1200m Run
*24/16kg kettlebell must be carried for 400m
*20/14 Medball must be carried 400m
*20/15kg plate must be carried 400m
**partners can carry the equipment however they want

METCON
For Time (in pairs)
30-20-10
Calorie Row
Wallball or Wallball Push Press
-into-
30-20-10
Calorie Row
Box Jump-step down
*20 minute cap
**waterfall start, partner one starts and the next partner cannot pass until the next movement is free