CROSSFIT

MONDAY

STRENGTH
4 sets
6 Overhead Squat, 21×1
6-8 Wide Grip Strict Pull-up, 20×1
*pause in the bottom position on each rep

METCON
FOR TIME
500 mt Run
-straight into-
15-12-9-6-3
DB Thrusters 22.5/15 kg
Kettlebell Swings (32/24)
-straight into-
500 mt Run
*bike erg 1000 mt

—

TUESDAY

METCON
T-2
For Time
2000m Row
25 Syncro Down Up

1500m Row
20 Syncro Burpees

1000m Row
15 Syncro Hands Off Push Ups Burpees

500m Row
10 Syncro Dual Push Ups Burpees
*cap time 25 min

FINISHER
3 sets
10 S. Arm Glute Bridge Floor Press AHAP
+15 Banded Triceps Extension
*rest 90 sec between sets

—

WEDNESDAY

STRENGTH
Every 90 sec x 5
10 mt Broad Jump
+
Every 90-sec x 10 sets
3 Power Clean form Block

METCON
For Time
10-8-6-4-2
Kipping T2B
Hang Squat Cleans 45/30 kg

Rest 2 minutes

2-4-6-8-10
Kipping Chest to Bar
Hang Power Cleans 60/40 kg
*17 minute cap

—

THURSDAY

STRENGTH
EMOM 15′
Min 1: 6-8 Landmine SLRD
Min 2: 6/10 Straight Leg Raise
Min 3: 30-40 sec Hollow Hold

METCON
4 min On 1 min Off x 3
16 Wallball 9/6 kg
32 Double Unders

—

FRIDAY

TRENGTH
Handstand Hold Wall Supported
30 sec On 90 sec Off x 5

Every 90 sec x 5
3-5 Negative Handstand Push Ups

METCON
25 minute Amrap
30 cal Erg 
20 Dumbbell Power Snatch, alt 22/15 kg
15 Box Jump-step down 50/60 cm
10 Kipping Handstand Push Ups

—

SATURDAY

METCON
4 RFT

20/15 Calorie Bike

-into-

3 Rounds
3 Devil Press
9 Sit Up
15 Air Squat
* rest 1 min after each round

.

---

GPP

MONDAY

STRENGTH
4 sets
5-8  Dual Kb Squat Box Squat, 30×1
5 High Box Jump/Box Jump
*rest 90 sec o every 2:30 min
+
Tabata
Squat Jump o Air Squat
Sprinter Mountain Climbers

METCON
20 min Amrap
20 Air Squat
15  Dumbbell Push Press 15/10
10  Burpees No Push Ups Broad Jump Back Pedal
30 sec rest

—

TUESDAY

STRENGTH
15 min Emom
Min 1: 30/40 sec Ring Front Leaing Rest
Min 2: 10/15 Kb Crush Grip Floor Press
Min 3: rest
+
6 min Emom
Min 1: 10-15 Standing French Press
Min 2: 10-16 Tall Plank Shoulder Tap

METCON
5 Sets
90 sec on 30 sec off
Row
Slamball Hug Reverse Lunges
+
5 Sets
40 sec On 20 sec Off
Row
Hands Off Push Ups

—

WEDNESDAY

STRENGTH
Every 3 min x 5
9-12 Kb/ Db Romanian Deadlift, 20×1
9-6 Kb/ Db Bent Over Row, 10×1
Max Shrug!
+
3-4 sets
10-12 Lateral Raise
10-12 Leg Extension
*rest 1 min

METCON
2 Rounds – 18 min total time
1-3: run 200 mt
3-9: Amrap*
*6 American Swing 6 Down Up 6 Sit Up

—

THURSDAY

STRENGTH
4 sets
6-8 Seated / Standing Arnold Press
40 sec Banded Glute Bridge Hold
20 sec Side Plank each
+
3 sets
10-12 Hummer Curl
20 Frog Pump
10 Side Bend x side

METCON
Amrap 7 min
6 Single Arm Devil Press alt
8 Tall Plank Db Drag
12/10 Cal Row

Amrap 7 min
6 Single Arm Devil Press alt
8 Tall Plank Db Drag
12/10 Cal Row

—

FRIDAY

METCON
10 min amrap
10 Kb Snatch o Clean and Jerk
10 Burpees no Push Ups
30 Double Unders – 30/60 Single Unders
+
10 min amrap
12 Kb Squat  (6/6)*
20 Sprinter Mountain Climbers
30 Double Unders – 30/60 Single Unders
*3 min rest between

PUMP
4 sets
10 Kb Curl into Halo into French Press
10/15 Banded Donkey Kick each
20-30 Feet Elevated Crunch