CROSSFIT

MONDAY 
Squat + Barbell Cycling

Back Squat – 5×5; rest 2 minutes
*between sets perform 30-45-sec Hollow Body
+
10 minute EMOM
1 – 30-50 Double Unders
2 – 8 Hang Squat Cleans (60/40)

TUESDAY
Strict + Interval Gymnastics Training

A. 10 minutes EMOM
1 – 3-10 Strict Handstand Push-up
2 – 3-10 Strict Pull-ups
*add weight and deficit as able
+
2 minute AMRAP
1 – 15/12 Cal Row + Max T2B
2 – 15/12 Cal Row + Max Pull-up
3 – 15/12 Cal Row + Max HSPU
4 – 15/12 Cal Row + Max BMU
Rest 2 minutes between

WEDNESDAY
Burpees Intervals + Structural Balance

Every 4 minutes for 16 minutes
20 Burpees
10-15 Box Jump Overs
+
16 minute EMOM
1 – 12-16 Double Kettlebell Front Rack Reverse Lunges
2 – 12-16 Double Kettlebell See-Saw Row

THURSDAY
Weightlifting + Long Triplet

Hang Power Snatch + Overhead Squat – Every 90-sec x 8: 2+2
+
20 minute AMRAP
5 Overhead Squats (50/35)
10 Box Jump-step down (24/20)
15 Kettlebell Swings (24/16)

FRIDAY
Sprint Intervals + Midline Metcon

4 sets –
60-sec Row/Bike Max Cals
2 minutes Rest
+
10-9-8-7-6-5-4-3-2-1
Med Ball Sit-ups
Suitcase Deadlifts/side
*10 minutes cap

SATURDAY
Metcon

5 sets
20 Wallball (20/14)
20 DB Hang CNJ (22/15)
20/15 Calorie Bike/Row
1 minute Rest
*26 minute cap

GPP > General Physical Preparation

MONDAY
Upper Body + Sweat Session

Every 3′ x 12′
8/10 Single Arm Plank Db Row each
10/15 Crush Grip KB Bent Over Row
30″ Seated Band Row Hold
+
For Time @75%
42 – 30 – 18 – 30 – 42
Cals Row/Bike
Prisoner Box Step Up

TUESDAY
Core + Synchro Team Workout

Emom 16′
30/45″ Front Leaning Rest
10/15 Kettlebell Side Band side
10 Plank Kb Drag
40″ Marching Bridge
+
Amrap 18 Team of 2
Ladder of 3
Synchro Med Ball Deadlift
Synchro Med Ball Thruster
Synchro Box Jump Step Down
30/40 Single Under UB after each set

WEDNESDAY
Lower Body + Legs and Core Burner

5 Rounds
5 Dual Kettlebells Front Squat tempo
40/60 sec-Farmer Carry Stationary March
+
4 rounds 1′ rest between
In 4′
40″ Goblet Wall Sit
Amrap
10/15 UB Russian Swing
20 UB Mountain Climbers
5 NPB + 4 high Knees Skip Touch or Air Squat

THURSDAY
Power Intervals + Abs Shoulders Cash Out

Every 3′ x 8
15/12 Cals Bike
12/9 Hands Off Push Ups
6/4 NPUB broad jump*
*max distance
**minimum 30″ rest between rounds
+
3 x
30 Plate Russian Twist
20 Frog Pump
10 Bent Over Plate Raise

FRIDAY
Pump + Burner

Emom 10′
10/12 Kb curl + Halo
5/6 Kb Single Leg RMDL each
+
4/5 Rounds – 35″ on 25″ off
Skater Jump
Plate G2O
Quadruped Shoulder Tap
Russian Twist

SATURDAY
Metcon

5 sets
20 Wallball (20/14)
20 DB Hang CNJ (22/15)
20/15 Calorie Bike/Row
1 minute Rest