CROSSFIT

Monday

WEIGHTLIFTING
Snatch Push Press + Overhead Squat – 3+3

WOD
9 minute AMRAP
5 Deadlifts (120/85)
7 T2B
9 Box Jump-step down (24/20″)

Tuesday

WEIGHTLIFTING
Hang Clean – 5×3; rest 2 minutes

WOD
For Time
21-18-15-12-9-6-3
Hang Power Cleans (50/35)
Pistos, alt

Wednesday

SKILL
Ring Muscle Up Strength
Chest to Ring Pull-up (False Grip) – 5×5
Strict Ring Dip – 5×5
*Every 4 minutes

WOD
15 minute AMRAP (w/ Partner)
30/20 Calorie Row
25 Wallball (20/14)
20 Burpees
15 Front Squats (60/40)
10 Bar Muscle Ups
*partition as needed

Wallball > Wallball Push Press
Burpee > NPUB
Front Squat > Dumbbell Front Squat
Bar Muscle Up > C2B (x2) > Pull-ups (x2-3) > Jumping Pull-up (x3)

Thursday

REVIEW
Rope Climb o Kipping Pull Ups

3RFT
20 Single Arm Dumbbell Power Clean, alt (22/15)
Run 400m
30 Abmat Sit-ups

Friday

STRENGTH
Strict Press 5 RM

WOD
20 minute EMOM
1- 45-sec Double Unders
2- 30-sec Double Kettlebell Front Rack Hold
3- 45-sec Burpee Shuttle Run
4- 30-sec Wall Facing Handstand Hold

Saturday

WOD
0-15′
FT
20 Synchro Squat Clean (40/30)
20 Synchro Squat Clean (60/40)
20 Synchro Squat Clean (80/55)
*7 minute cap

15-35′
2RFT
100 Cal Row/Bike
50 Handstand Push-ups
*20 minute cap

STRENGTH & CONDITIONING

Monday

STRENGTH
Lower Body – Legs Strength
4/5 rounds
10 Double Kettlbell Front Squats
5 High Box Jump

METCON
IWT
4 sets
1 minute Max Calorie Row
1 minutes rest
1 minute Max Dumbbell Thrusters (15/10/hand)
2 minutes rest
*20 minutes total
**looking for hard efforts on both movements, eight minutes of total work, make it count and warm the group up very well before hand

Tuesday

STRENGTH
Back and Core
Back and Core
30-45-sec Plank Reach Under, alt
30-45-sec Tall Kneeling Pallof Press/side
10-15 Incline Chest Support Dumbbell Row

METCON
7 minute AMRAP
7, 8, 9…etc
Kettlebell Sumo Deadlift High Pull
Bike/Row
*start at 7 reps of each add 1 every round

Rest 3 minutes

7 minutes
7, 8, 9…etc
Wall Ball or Wallball Push Press
NPUB
*start at 7 reps of each add 1 every round
*split group in pairs, one does workout with row/bike and the other does without

Wednesday

STRENGTH
Shoulders – Core
4 Rounds not for Time
6-8 Landmine Push Press, L
6-8 Landmine Push Press, R
10-12 Barbell Rotations, alt

METCON
5 sets
3 min ON: 1 min OFF
10 Push-ups or Bench Push-ups
12 Dumbbell Hang Power Cleans
14 Jump Squat or Air Squats

Thursday

STRENGTH
Lower Body Pump
Barbell Hip Thrust – Every 3 minutes for 15 minutes: 10 reps
*between sets perform 30-45-sec 90/90 Hip CARs

METCON
3RFT
400m Run
20 Reverse Sit-ups
10 Renegade Rows
20 Dumbbell Deadlifts
10 Renegade Rows
*12-15 minute cap

Friday

STRENGTH
Upper Body
3/4 Rounds
10 Zottman Curls
10 Dumbbell Skull Crushers
30-sec Banded Hammer Curls
30-sec Banded Push Down
or
4/5 Rounds
10 Kettlebell Side Bends/side
10 Med Ball Leg Curls
*slow and controlled on both movements

METCON
30-20-10
Plate Ground to Overhead
Plate Burpees
*between perform 25′ Plate Bear Crawl Push

Saturday

METCON
16 minute EMOM (in pairs)
1 – P1 Row/Bike + P2 FLR Hold
2 – P2 Row/Bike + P2 Wall Sit
3 – P1 Row/Bike + P1 Reverse Plank
4 – Rest
*Row/Bike always 12/9 Calories
+
20 minute AMRAP (in pairs alt movements)