CROSSFIT

Monday

STRENGTH
Strict Pull-ups – 5×5
Dumbbell Floor Press – 5×10
(Every 5′)

WOD
15′ AMRAP
Run 200m
60m Farmers Carry (22/15)
10 Front Rack Dumbbell Reverse Lunges (22/15/hand)

Tuesday

STRENGTH
Deadlift – Every 90-sec x 10: 5 reps
*reset each rep aim for 60-70%

WOD
5RFT
15/12 Calorie Row
12 Hand Release Push-ups
9 Deadlifts (80/55)
*13′ time cap

Wednesday

NO CLASS

Thursday

STRENGTH
Hang Power Snatch – 5×5
(Every 3′)

WOD
‘Isabel’
30 Power Snatch (60/40)
*5′ cap
+
6-8′ EMOM
1 – 10 Ring Rows @3010
2 – 30-45-sec Plank Shoulder Plank

Friday

STRENGTH
Push Press – 5×5
*perform with a tempo and emphasis on the dip portion
(Every 3′)

WOD
20′ E2OM (10 sets)
1 – 20/15 Calorie Row/Bike
2 – 15 Single Arm Double Kettlebell Shoulder-to-overhead (24/16/hand)

Saturday

WOD
25 minute AMRAP (in pairs)
15 Synchro Burpees
P1 – 15 Russian Kettlebell Swings (32/24)
P2 – 15/12 Calorie Row/Bike
Flow: Both partners perform the burpees together and then move to the Kettlebell or the Row/Bike individually and then return to the Burpees, on the next round they switch the Swings and Row

STRENGTH & CONDITIONING

Monday

STRENGTH
Good Morning – 4×10
Single Leg Glute Bridge – 4×30-sec/side
(Every 4′)

METCON
5 sets (12:30)
20″ Elevated Reverse Lunges
10″ Rest
20″ Russian KBS
10″ Rest
20″ Plate Jumps/Single unders
10″ Rest
20″ Side Plank, L
10″ Rest
20″ Side Plank, R
10″ Rest

Tuesday

STRENGTH
Floor Press – 5×5 @31X1
(Every 3′)

METCON
20′ AMRAP
5 Hanging Leg Raises
10 Push-ups
20 Box Step-ups

Wednesday

NO CLASS

Thursday

STRENGTH
Quadruped Renegade Rows – 4×12-16 alt
Goblet Squat – 4×8-12 @30X1
(Every 4′)

METCON
6′ AMRAP
10 Dumbbell Hang Power Cleans
10 Mountain Climbers
+
Rest 2′
+
6′ AMRAP
10 Dumbbell Push Press
10 Tuck Crunches

Friday

STRENGTH
Option 1 – Guns and Boulders
4x
20 Band Pull Aparts
15 Kettlebell Shrugs
10 Curl and Press
Option 2 – Glutes
4x
20 Marching Bridge
15 Frog Pump Bridge
10 Dumbbell RDL
(Every 4′)

METCON
3RFT
30 NPUB
20 Russian Twist (w/ DB)
10 Dumbbell Thrusters
*10′ cap

Saturday

METCON
12 minute AMRAP
9 Russian Kettlebell Swings
7 Goblet Squats
5 Burpee Box Jump-step down
+
Rest 5′
+
For Time
90 Russian Kettlebell Swings
70 Goblet Squats
50 Burpee Box Jump-step down
(12′ cap)
Workout 1 – Partners alternate the movements so each round one of them performs two movements and then it changes
Workout 2 – Partition as needed