CROSSFIT

MONDAY
Weightlifting + Barbell Cycling Intervals

A. Hang Power Clean – 10 minute EMOM: 3 reps

+
4 minute AMRAP
40/30 Calorie Row/Bike
AMRAP Hang Power Snatch (40/30)

4 minute AMRAP
40/30 Calorie Row/Bike
AMRAP Overhead Squats (40/30)

4 minute AMRAP
40/30 Calorie Row/Bike
AMRAP Power Clean Push Jerk (40/30)
*rest 2 minutes between

TUESDAY
Burpee Intervals + Structural Balance

Every 3 minutes for 12 minutes
15 Burpees
30-45 Double Unders
+
15 minute EMOM
1 – 8-10 SA DB Bent Over Row/side
2 – 6-8 Single Leg RDL/side
3 – 30-45-sec Anti Rotational Plank

WEDNESDAY
Press + Dumbbell Snatch, Wallball & Strict Pull-ups

A. Press – 5×5; rest 2 minutes
*between sets perform Loaded Deadbug 30-45-sec
+
4RFT
30 Dumbbell Snatch, alt (22/15)
20 Wallball (20/14)
10 Strict Pull-ups
*12 minute cap

THURSDAY
Press + Strict Wod

A. Press – 5×5; rest 2 minutes
*between sets perform Loaded Deadbug 30-45-sec
+
4RFT
30 Dumbbell Snatch, alt (22/15)
20 Wallball (20/14)
10 Strict Pull-ups
*12 minute cap

FRIDAY
Structural Core + Midline Metcon

A. 10 minute EMOM
1 – 6-10 Strict T2B
2 – 2 TGU, alt
+
For Time
40 Sit-ups
20 Russian KBS
40 Tuck-ups
20 Russian KBS
40 Single Leg V-Sits
20 Russian KBS

*10 minute cap

SATURDAY
Sprint Intervals + 3, 6, 9 Couplet

6 sets –
30-sec Row/Bike Max Cals
90-sec Rest
+
3-6-9-12-15
Front Squat (70/50)
C2B
*7 minute cap

GPP

MONDAY
Lower Body +Interval Aerobic Amrap

Emom 12′
6/8 Dual Kb Deadlift
45-sec Front Leaning Rest
Rest
+
Amrap 3′
5 rounds, 1′ rest between
4 Double Kb/Db Hang Clean
8 Push Ups
12 Air Squat

TUESDAY
Total Body + Aerobic Intervals

Emom 12
10/12 Goblet Split Squat
8/12 Side Plank Db Raise each side
rest
+
12′
40″ On 20″ Off
BNPU Plate Broad Jump Over
Plate/Medaball Hug Reverse Lunges
Row

Extra Credit
100 Mountain Climbers
50 Hollow Rock

WEDNESDAY
Upper Body + Double Triplet

Every 2′ x 5
A1. 6/8 Kb/Db Floor Press 20×1
A2. 10/15 Banded Pull Apart
+
4 Rounds for time
12 Cals Row
12 Hands off Push Ups
12 Kb Sumo Deadlift High Pull
into
4 Rounds for time
9 Cals Row
9 Hands off Push Ups
9 Kb Sumo Deadlift High Pull
*15′ cap time

THURSDAY
Synchro Team Wod

3 Rounds alternating with a partner
2′ Row
2′ Amrap
5 Single Arm Push Press side 10 Plank Kb Reach
1′ Rest
+
3 x
2′ Amrap
10 Syncro Dumbell Santch / Plate G2O
10 Syncro Sit Up
10 Syncro Down Up
1′ rest

Extra credit
Frontal + Lateral Rais db 3 x 12

FRIDAY
Pump + Amrap

Booty
3 x
10 Single Leg Glute Bridge
20 Frog Pump
20 Skater Jump

Abs
Emom 9
40 sec-Hollow Rock / Hold
20 Med Ball Crunch pulse
10 Bb Side bent
+
Amrap 15 @sustainable pace
60 Single unders o 30″ bike
40″ wall sit goblet hold
15 mt bear crawl (shuttle on 3 mt)