CROSSFIT

---

MONDAY

STRENGTH
RE-TEST POWER ENDURANCE
2 K Row

METCON
10 min Amrap
1 Wall Walk*
6 Box Jump Over
8 Toes to Bar
*add 1 rep each round

---

TUESDAY

STRENGTH
Back Squat
8-8-8-8
30 mt Heavy Carry after each set
*rest 2 min between

METCON
Every 2:30 min x 5
45/35 Double Unders
10 V-Ups
5 D-Ball Over the Shoulder

---

WEDNESDAY

METCON
RE-TEST AEROBIC ENDURANCE
20 min Amrap
11 Box Jump Step Down 50/60 cm
11 American Swing 24/16 kg
11 Down Up
11 Wall Ball 9/6 kg

STRENGTH
4 sets
8 Hip Thrust o Single Arm Row x Side
8 Strict Knee to Elbow
20 Russian Twist

---

THURSDAY

STRENGTH
4 x 3 Tall Clean
4 x 3 Hang Power Clean
4 x 1 Power Clean 2 Jerk T&G

METCON
Squatting DT
5 rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Front Squat (155/105 lb)

---

FRIDAY

STRENGTH
Push Press
2 x 5-5
Push Jerk
4 x 3, reset every rep, no T&G
*2 min rest

METCON
16 min Emom 40 sec On 20 sec Off
Min 1: max mt Assault Bike o erg
Min 2: max Dumbbells S2O
Min 3: max mt Assault Bike o erg
Min 3: max Burpees Bar Muscle Up/Pull Ups

---

SATURDAY

METCON
AMRAP 35 min – T2
40 Cal Erg
30 Goblet Squat 32/24kg
40 Burpee
30 HSPU

---

GPP

---

MONDAY

STRENGTH
4 Rounds
10 Dumbbell Bench Press AHAP, 30×1
6/8 Medball Hamstring Curl
+
3 x 10 Dumbbell Triceps Ext x side

METCON
15 min AMRAP
15/12 Cals erg
10 Down Up
15 Wall Ball
5 Down Up

---

TUESDAY

STRENGTH
3/4 sets
8 Bulgarian Squat 2 sec pause at bottom
3/4 sets
8 3 Point Doumbbell Row x side
3/4sets
8 Toes to Kettlebbell + 20-30 sec Hollow Hold

METCON
12 min AMRAP
2 D-Ball Over the Shoulder*
6 Push Ups
9 V-Ups
*add 1 rep every round

---

WEDNESDAY

STRENGTH
4 x 6 Trap Bar Deadlift

METCON
10 Rounds, Relay Style
3 Burpees
6 American Swing 32/24
9 Cal Bike
cap time 18 min

---

THURSDAY

STRENGTH
5 sets
3-5 Pull Ups, 3 sec chin over the bar hold
10 Goblet Cyclist Squat Heels elevated
+
3 x 15-20 Banded Pull Apart

METCON
16 min – 40 sec On 20 sec Off
Min 1: Erg for mt
Min 2: Box Jump Over
Min 3: Slam Ball
Min 4: Erg for mt

---

FRIDAY

STRENGTH
3-4 sets
8-12 Seated Lateral Raise AHAP
10-12 Standing Pull Over
30-40 sec Arrested Superman

3-4 sets
10-8-6 Staggered Deadlift each Side AHAP
After each set
10 Half Squat Jump
20 Frog Pump

METCON
2 Rounds For Time
500 mt run
3 sets
10 Dumbbell Deadlift
5 Dumbbell Push Press

---