CROSSFIT

MONDAY
Barbell Cycling + Squat Endurance + Recovery

A. Power Snatch – 60-sec AMRAP (35/25)
*scale to American Kettlebell Swings (32/24)
+
B. Front Squats – 1xAMRAP (BW/0.75 BW)
*scale to lighter weight
**from floor
+
10 minutes @80%
10/8 Calorie Row
10 Walking Lunges
30-45-sec Side Plank/side

TUESDAY
Kipping Endurance Test + Partner Workout

For Time
50 C2B or Pull-up or T2B or Kipping K2C
*first set perform a max set
**6 minute cap
+
Partner Workout
14 minute AMRAP
13 Dumbbell Deadlifts (22/15/hand)
12 Dumbbell Box Step-ups, alt (22/15/hand)
11 Dumbbell Push Press (22/15/hand)
*alternate partner every movement

WEDNESDAY
Mixed Modal + Mobility

00-10′
For Time
30-20-10
Kettlebell Swings (24/16)
*15 Burpee Box Jump Overs b/w
10-20′
For Time
10-20-30
Wallball
*15 Burpee Box Jump Overs b/w
+
12 minute EMOM
1 – 30-45-sec Hip CARs, alt
2 – 30-45-sec Lizard Stretch, L
3 – 30-45-sec Lizard Stretch, R

THURSDAY
Clean Complex + Gymnastics Skills

A. Power Clean + Front Squat + Push Jerk – Every 2 minutes for 12 minutes: 3+2+1
*reset the bar on each power clean
**focus on movement and positions aim for 60-80%
+
10 minute AMRAP
3 Bar Muscle Up
6 HSPU
12 Pistols, alt

FRIDAY
Upper Strength + Rowing and Bodyweight Intervals

Every 90-sec x 8 (12 mins)
1 – 8-12 Dumbbell Floor Press
2 – 8-12 Ring Rows
+
Every 4 minutes for 24 minutes
1 – 500m @85%
2 – 2 minute AMRAP
*each AMRAP consists of
20 Double Unders or 40 Singles
5-8 Hand Release Push-up

GPP

MONDAY
Upper Body
+
Power Endurance Interval
4 sets:
2 min Row @75%
1 rest
2 min Amrap
10 Hang Snatch alt (5/5)
20 Air Squat
1 rest

TUESDAY
Lower Body Strength / Power
+
Aerobic Amrap
Amrap 18
9 Hands Off Push Ups
12 Single Arm Suitcase Kb Reverse Lunges (6/6)
15 Sit Up
18 Double Unders

WEDNESDAY
Shoulder Core Strength
+
Press and Jump Workout
5 Rounds for Time
10 Db Push Press
10 Box Jump step Over / Step over

THURSDAY
Total Body
+ Db Conditioning Interval
Amrap 7
10 Cal Row
6 Hang Power Clean
rest 3 min
Amrap 7
12 Sit Up
6 Power Clean
4 Burpees Over

FRIDAY
Body Weight Aerobic
5 Rounds for Time
50 Single Unders
40 Step Up
3O Sit Up
20 Push Ups
2′ rest between
+ Pump