CROSSFIT

MONDAY
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – EMOM 10 minutes: 2 reps @4012
*touch and go reps, strict on the tempo
+
For Time
4 rounds of
12/8 Calorie Assault Bike/Row
6 Power Cleans (60/40)
-straight into-
4 rounds of
12/8 Calorie Assault Bike/Row
12 Hang Power Cleans (40/30)
*15 minute cap

TUESDAY
Pistol Positional Development + Aerobic Bodyweight

A. 3-5 sets for quality
4-8 Box Pistols/side
4-8 Band Assisted Pistols/side
20-30-sec Box Pistol Isometric/side
+
8 minute AMRAP
15/10 Calorie Assault Bike/Row
10 T2B
20 Air Squats
+
2 minutes rest
+
8 minute AMRAP
15/10 Calorie Assault Bike/Row
10 Wallball (20/14)
20 Sit-ups

WEDNESDAY
Shoulder-to-Overhead Strength Endurance + Push ‘n’ Pull Grinder

A. Paused Push Jerk – 5×3; rest 2 minutes
*30-45-sec Loaded Deadbug
+
For Time
20-16-12-8-4
Double Kettlebell/Dumbbell Deadlifts (32/24/hand)
4-8-12-16-20
Hand Release Push-ups
*20-30 Double Unders between sets
*15 minute cap

THURSDAY
Mixed Aerobic Intervals + Shoulder/Core Prehab

4 sets
4 minute AMRAP
12 Burpee to target
6/6 DB Hang Power Snatch (22/15)
12 Burpee to target
AMRAP DB Power Snatch, alt (22/15)
2 minute rest
*24 mins total
+
12 minute EMOM
1 – 30-45-sec Star Plank/Side Plank, L
2 – 30-45-sec Star Plank/Side Plank, R
3 – 30-45-sec Seated Shoulder Extension Stretch

FRIDAY
Weightlifting Skill + Thrusters Pull-up Development

A. Power Cluster + Hang Squat Clean Thruster – 3×2+2
+
5 minute AMRAP
5 Thrusters (40/30)
5 C2B Pull-ups
+
3 minutes rest
+
7 minute AMRAP
7 Thrusters (35/25)
7 Kipping Pull-ups

SATURDAY
Single Leg, Jumping and Row Mash Session

> 0-10 mins
4RFT
20 Dumbbell Box Step-ups (22/15)
40 Double Unders
> 10-20 minutes
2RFT
25/20 Calorie Row
25 Box Jump-step down
20-30 minutes
> For Time
50/40 Calorie Row
160 Double Unders

GPP – General Physical Preparation

MONDAY

Strength – Upper Body
+
Grinder
4 Rounds for Time
10 Renegade Row
10 Plate Hug Lunges
10 Broad Jump Over the Plate
10 Plate Hug Lunges
+
Extra – Abs

TUESDAY

Strength: Total Body
+
Metcon Sprint
21 – 18 – 15 – 12 – 9 – 6 – 3
Push Ups
Russian Swing
Double Unders/Jumping Jack
+
Extra: Shoulders

WEDNESDAY

Strength: Landmine Squat
+
Power Intervals
4 Rounds
In 2′
250/200 mt Row
AMRAP Medball Thruster
1′ rest between
+
Extra: Glutes

Tuesday
Team Workout – Sweat Session
20′ amrap
12/9 cal bike
12 Plate Ground to Overhead
24 Sprinter Mountain Climbers
+
Extra: Core

FRIDAY

Skill: Hang Dumbbell Clean
+
Strength / Metcon Endurance
Emom 15
10 Db Hang Clean
40″ Wall Sit
10 Row Pike Up/Body Saw
+
Emom 15
45″ row for mt
45″ air squat
45″ plank

SATURDAY
Surprise!