CROSSFIT

MONDAY
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – 10RM
*perform with good control TNG
+
For Time
30 Power Cleans (40/30) or 30-40%
20 Power Cleans (60/40) or 50-60%
10 Power Cleans (80/55) or 70-80%
*10 minute cap

TUESDAY
Volume Accumulation + Team Wod

10 minutes for quality
2 Turkish Get-ups/side
4-8 Pistols, alt
30-45-sec Marching Bridge
+
16RFT YGIG
250/200m Row
8 Burpee Over Erg
*24 minute cap

WEDNESDAY
S2OH Strength Endurance + Mixed Modal Test

A. Shoulder-to-overhead – 5RM
+
18 minute AMRAP
15 Box Jump-step down
12 Shoulder-to-overhead (52/35)
9 T2B

THURSDAY
Mixed Aerobic Intervals

8 minutes @80%
4, 8, 12…etc
Calorie Bike/Row
Dumbbell Power Snatch, alt
+
8 minutes @80%
5, 10, 15…etc
Calorie Row
Air Squats
+
8 minutes @80%
6, 12, 18…etc
Calorie Bike/Row
Abmat Sit-ups
*rest 4 minutes between each workout

FRIDAY
Burgeron Bleep Test

1 – 30-sec Bike/Row
2 – 5 Thruster + 5 Pull-ups + 5 Burpees
3 – Rest
+
Burgeron Bleep Test
EMOM till fail
7 Thrusters (43/30)
7 Pull-ups
7 Burpees
*20 minute cap

SATURDAY
Carries + Strict Gymnastics

15 minute EMOM
1 – 30-45-sec Suitcase Carry, L
2 – 30-45-sec Suitcase Carry, R
3 – 30-45-sec Tall Kneeling Halo
4 – 30-45-sec Goblet Tall Kneeling to Standing
5 – Rest
+
3RFT
500m row
21 Push-ups
12 Strict T2B
*17 minute cap

GPP

MONDAY
Lower Body
+
Power Endurance
For Time
20 – 2
Cal Row
2 – 20
Russian Swing

TUESDAY
Total Body
+
Amrap 15 min
Synchro
10 Box Jump-step down
12 Single Arm Push Press (6/6)
10 Box Jump-step down
12 Hang Db Snatch (7/7)

WEDNESDAY
Upper Body
+
Intervals
Amrap 18
35 sec On 25 sec Off
Row
NPUB High Jump
Forearm Plank

THURSDAY
Skill
Sumo Deadlift High Pull
+
3 Workouts
Strength Endurance Workout
12 min Volume Accumulation
10 Suitcase Kb Lunges
20 Quadruped Position Shoulder Tap
30 Air Squat

3 min rest

10 min Amrap
10 Kb Sumo DLHP
10 Reverse Sit Up/Sit Up
30 Sprinter Mountain CLimbers

3 min rest

Amrap 8 min
200 m. Run
20 Plate G2O

FRIDAY
Skill
Double Unders
+
Sweat Session
21 – 18 – 15 – 9 – 6 – 3
Step on the Box
20/15 Double Unders o 40/30 Single Unders
+
Pump