CROSSFIT

MONDAY
Mixed Aerobic and Mini Chipper Intervals

0-6 minutes
1000/750m Row @80%
or
1.5/1 Mile Assault Bike @80%
6-12 minutes
For Time
40 Walking Lunges
20 Kettlebell Swings (32/24)
12-18 minutes
1000/750m Row @80%
or
1.5/1 Mile Assault Bike @80%
18-24 minutes
For Time
40 NPUB
20 Kettlebell Swings (32/24)
24-30 minutes
1000/750m Row @80%
or
1.5/1 Mile Assault Bike @80%
30-36 minutes
For Time
40 Sit-ups
20 Kettlebell Swings (32/24)
*aiming for 3-4 minutes work on each piece and the exact same time on the Row and Bike pieces

TUESDAY
Front Squat Strength Endurance + Kipping Development

A. Front Squat – Every 90-sec x 10: 4-6 reps @20X1
*use a similar weight to last week, no more than 10%
+
0-8 minutes
21-15-9
T2B
Wallball (20/14)
8-16 minutes
21-15-9
Kipping Pull-ups
Box Jump-step down (24/20)

WEDNESDAY
Gymnastics/Grip Strength + Shoulder Burner

A. Every 90-sec x 8 (12 mins)
1 – 3 Wall Walks + HS Hold to 45-sec
2 – 8 Double Kettlebell Deadlifts + FC Hold to 45-sec
+
For Time
100 Push-ups
*Every break perform 25 Unbroken Double Unders
**10 minute cap

THURSDAY
Weightlifting Positions + Triplet AMRAP

A. Segmented Power Snatch – 4×3; rest 2 minutes
*pause below the knee and in the receiving posiiton each rep
**use a similar weight to last week, no more than 10%
+
15 minute AMRAP
7 Hang Power Snatch (50/35)
7 Overhead Squat (50/35)
14 Burpee Over Bar

FRIDAY
Light Barbell Cycling + Partner Interval Workout

A. 3 sets
10-15 Hang Squat Clean (40/30)
rest 30-sec
10-15 Power Clean n Jerk (40/30)
rest 30-sec
10-15 Thrusters (40/30)
2 minute rest
*all sets must be unbroken, scale weight accordingly
+
Partner Workout YGIG
10RFT (5 rounds each)
15/10 Calorie Assault Bike
8 Burpee Pull-ups
*15 minute cap

SATURDAY
Kneeling Kettlebell Complex + FGB Chipper

A. Half Kneeling Kettlebell Clean + Windmill Press – 5×4/side; rest 2 minutes
+
3RFT
30 Wallball (20/14)
30 SDHP (35/25)
30 Box Jumps (20)
30 Push Press (35/25)
30 Calorie Row
*24 minute cap

GPP

MONDAY
Lower Body
+
Db Core Workout
3 Rounds
20 Alternating Dumbell Snatch
20 Burpees
20 Tuck Ups
20 Hang Clean and Jerk (10/10)
20 Down Up
20 Sit Up
+
Extra: Abs

TUESDAY
Total Body
+
Power Sprint
3 Rounds
500 mt run/row
21 Plate GTO
12 Box Jump Over

WEDNESDAY
Upper Body
+
Aerobic Amrap
Amrap 15′
21 american swing 24/16
15 goblet squat
12 burpees broad jump over the plate
+
Extra: shoulders

THURSDAY
Strength Endurance
3 Rounds
4′ For Quality – 45″ On 15″ Off
Wall Sit
Amrap Box Jump Step Down
Elbow Plank
Amrap Dumbell Push Press
rest 1′ between
+
Killer Amrap
4′ Amrap
Burpees Box jump

FRIDAY
Sweat Day
Amrap 20′
15/10 cal row
30 air squat
20 devil press
10 burpees to plate
+
Choose your Pump

SATURDAY
Metcon