CROSSFIT

MONDAY
Deadlift Strength + Brutal Row and Wallball

Paused Deadlift – Build to a tough set of five for the day
*reset every rep, pause below the knee
or
5×5

+

00-07′
For Time
1000m Row

07-14′
For Time
100 Wallballs (9/6)

TUESDAY
Muscle Up Skills + Upper Grinder

5 minutes skill intro
+
10 minutes skill practice
– Muscle Ups
– Bar Muscle Ups

+

For Time
50-40-30-20-10
Double Unders
10-8-6-4-2
Strict Pull-ups
5-4-3-2-1
Dumbbell Devils Press (22/15/hand)

*14 minute cap
**adjust double unders for single unders or plate hops x2-3 reps
***adjust pull-ups for ring row x2 reps or banded (only perform banded if they have 3 strict pull-ups unbroken already)

WEDNESDAY
Structural Balance + High Turnover Aerobic

15 minute EMOM
1 – 8-10 Single Arm Row/side
2 – 6-8 Single Arm Front Rack Reverse Lunges/side
3 – 30-45-sec Front Leaning Rest

+

Partner Workout
20 minute AMRAP
8 Burpee Box Jump Overs (24/20)
12 Dumbbell Power Snatch, alt
16/12 Calorie Row

THURSDAY
Snatch Strength + Gymnastics Intervals

Power Snatch + Overhead Squat + Squat Snatch – Every 3 minutes for 15 minutes: 1 set

+

Every 2 minutes for 20 minutes
1 – 10/8 Calorie Assault Bike + Max Reps Toes-to-bar (-3)
2 – 10-15 Push-ups + 15 Russian KBS (32/24)

FRIDAY
Overhead Strength + High Effort Aerobic and Barbell Cycling

Push Press – Build to a tough set of five for the day
*reset each rep
or
5×5 (focusing on technique)

+

12 minute EMOM
1 – 30-sec Row @85%
2 – 10 Shoulder-to-overhead (60/40)

SATURDAY
Mixed Modal Long Aerobic

40 minute AMRAP
8 Calorie Row
12 Hang Power Cleans (40/30)
16 Sit-ups
20 Air Squats

GPP

MONDAY
Lower Body + Run and Chipper

Every 3 minute
6-8 Dual Kb Sumo Deadlift, focus on eccentric fase
10-12 Frog Pump after each set

0-7
1000 mt run

7-14
Amrap
100 Air Squat
50 Burpees

TUESDAY
Gymnastic Strength + Total Body Grinder

Emom 12 min
6-8 Strict Pull Ups – Australian Pull Ups
20-30 front leaning rest
30-40 sec hollow hold
rest

+

40 – 30 – 20 – 10
Cals Row
30 – 20 – 10 – 5
Push ups
21- 15 – 9 – 3
American Swing

WEDNESDAY
Total Body Unilateral Strength + Intervals 90/30

4 sets for Quality
10-12 Glute Bridge Alternating floor Press
12-16 Staggered Deadlift (6/8 leg)
*rest 90 sec between

+

Amrap 18 min (17:30)
90 sec on 30 sec off
Plate G2O
Reverse Lunges
Burpees no push ups Over the plate

THURSDAY
Press Strenght + Run and Core Conditioning

5 sets:
5 tempo push press, 20×1
5-7 tempo dual kb squat, 30×1
rest 90 sec between

+

0-10
4 rounds
200 mt run 20 medball to toes
10- 20
5 rounds
15 box jump step down 15 medball sit up

FRIDAY
Strength and Skill + Double AMRAP

EMOM 10
10 Renegade Row
30 sec Double unders attempts

+

Amrap 7
6 single arm Devil Press each
24 Double Unders

Amrap 7
12 Alternating Db Snatch
24-18 sprinter moutain climbers