CROSSFIT

MONDAY

4 sets;
8 Back Squat, 21X1 
*rest 2 minutes

Buy in: 50 Wall Ball
3 Rounds:
20 American Swing
20 Ab-mat Sit Up
Cash out: 50 Wall Ball
*12 minute time cap

—

TUESDAY

Strict/Butterfly Pull ups Progression

AMRAP 15
20 Burpee Pull up C2B
50 DU
15 Power Snatch 50/35 kg
50 DU
10 Bar Muscle up
50 DU

—

WEDNESDAY

4 sets
3 Paused Deadlift
*rest 2 minutes
*pause below knee, reset each rep, no TNG
+
4 x 6 Floating Clean Pulls; rest 90 sec

RASPUTIN
In 9 min
21 cal Bike
12 Clean 70/45 kg
15 cal Bike
9 Clean 80/55 kg
9 cal. Bike
6 Clean 90/65 kg
AMRAP cal. Bike

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THURSDAY

Strict HSPU Strength Protocol

Every 4 min x 4 (16 min)
Intervals 1 & 3
25 Box Jump Over + 10-15 T2B
Intervals 2 & 4
25/20 Cal Row + 10-15 Kipping Handstand Push-up

—

FRIDAY

Skill Review Rope Climb

GIN & JUICE
5 Rounds for Time:
6+6 KB Snatch + OH R. Lunge (24/16)*
6+6 KB Snatch + OH R. Lunge (24/16)*
2 rope climb
* Every break in the complex: 1 rope climb
*Time cap: 20

—

SATURDAY

CHELSEA
30 minute EMOM (alternating minutes with a partner
5 Pull up
10 Push-ups
15 Air Squats

.

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GPP

MONDAY

4 sets
6-8 T bar Row o Bent Over Row
12-15 Crush Grip Dumbbell Curl
+
4 sets
10 Bent Over DB Lateral Raise
20 Weighted Crunch
30 sec Hollow Hold

For Time T – 2
80 Cals
60 Dumbbell Clean 22.5/15
70 Cals
50 Dumbbell Clean 22.5/15
60 Cals
40 Dumbbell Clean 22.5/15

—

TUESDAY

Every 3 min x 5
10-8-6-6-6 Dual Kb Squat, climbing, 20×1
After each set
10 Banded/Goblet Good Morning
30 sec o 16/20 reps Tall Plank Shoulder Tap

AMRAP 18 min – 40 sec On 20 sec Off
1 – Sit Up
2 – Box Jump Step Down
3 – Double Unders

—

WEDNESDAY

Every 3 min x 5
5-8 Strict Chin Ups
8-12 Seated Pike Leg Lift

2 Rounds
From 0 to 4
Tabata Burpee no Push Ups
From 4 to 8
Tabata Cals Row
From 8 to 12
Hollow Body Hold
*rest 4 minute between Rounds

—

THURSDAY

4 Rounds
6 Single Arm Push Press
6 Single Arm Overhead Reverse Lunges
30 sec Side Plank each side
*90 sec rest

For Time
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
Abmat Sit Up
*Time cap 20 min

—

FRIDAY

3 sets
10 Romanian Deadlift
10 Donkey Glute Kick
+
3 sets
10 Bench Dumbbell Press
10 Curl + Press

AMRAP 12
Ladder 2
Dumbbell Snatch alt 22,5/15
Plate Hug Step Up 15/10