CROSSFIT

Monday

STRENGTH
Push Press – 4, 2, 4, 2, 4, 2
*wave loading throughout, aim for something tough on the last set
**Every 3′

WOD
5RFT
18 Wallball (20/14)
14 Burpees
10 T2B
*15′ cap

Tuesday

SKILLS
Handstand Walk Practice

WOD
18′ AMRAP (30/30)
5 Kipping Handstand Push-ups
7 Box Jump-step down (30/24″)

Wednesday

STRENGTH
Deadlift – Build to a tough set of ten for the day
*reset each rep
**10′

WOD
20′ @80%
Partner 1 – 20/15 Calorie Row/Bike
Partner 2 – 30-50 Double Unders (then Single Unders for the remaining time)

Thursday

STRENGTH
10′ Volume Accumulation
6-10 Strict Pull-ups
5/5 Single Arm Overhead Reverse Lunge

WOD
2 rounds
3 minutes Turkish Get-ups (24/16)
2 minutes Pistols
1 mintue Kettlebel Swings (24/16)

Friday

STRENGTH
Hang Power Clean + Thruster – 5×3+2
*every 3′

WOD
«Rogue Invitational Qualifier»
10′ AMRAP
1000m Row
AMRAP Thrusters (35/25)
*two heats 00′ and 05′

Saturday

WOD
Teams of Three
30′ AMRAP
21 Calorie Row/Bike
21 Power Snatch (40/30)
21 Overhead Squats (40/30)

STRENGTH & CONDITIONING

Monday

STRENGTH
20′ EMOM
1- 10 Dbl KB Front Squat
2- 10 DB Bent Over Rows
3- 30-45″ Side Plank, L
4- 30-45″ Side Plank, R

METCON
5RFT
10 Double Kettlebell Deadlifts
10 Toes to Kettlebell
10 Down Ups
12′ cap

Tuesday

STRENGTH
12′ E2OM
1- 15 Hip Bridge @3011
2- 15 Dumbbell Z-Press @2111

METCON
2 sets
3′ Row/Bike (sustainable-aerobic)
1′ Rest

-into-

2′ Max Devils Press
2′ Rest

-into-

1′ Max Double Unders/Plate Jumps
3′ Rest

Wednesday

STRENGTH
15′ Vol Accumulation
5 Seated Box Jumps
10 Underswitch Taps, alt
10 Medball Sit-ups
20 Russian Twists

METCON
16′ AMRAP
4 Strict Pull-ups or 8 Ring Rows
8 Push-ups
12 Box Jump-step down

Thursday

STRENGTH
Back Rack Reverse Lunge – 5×10, alt
*every 3′

METCON
12′ EMOM
1 – 30-sec Calorie Bike/Row (tough aerobic effort)
2 – Max Wallball or Wallball Push Press Unbroken

Friday

STRENGTH
Option 1 – Chest
Every 3′ for 12′ (4 sets)
10-15 Hex Press
20-30 Banded Chest Flyes

Option 2 – Hamstrings
Every 3′ for 12′ (4 sets)
10-15 Dumbbell RDL
20-30 Banded Hamstring Curls

METCON
4 sets (16′ total)
3′ AMRAP
30 Lateral Plate Jumps
20 Russian KBS
10 Dumbbell Push Press
1′ Rest

Saturday

WOD
9′ EMOM
1- 30-45″ Deadbugs
2- 30-45″ Bear Crawl
3- 30-45″ Kettlebell Halo

+

24′ AMRAP (Team 2 alt rounds)
5 Hanging Leg Raise/Knees to Chest
10 Calorie Bike/Row
15 Goblet Squats