CROSSFIT

MONDAY

Every 2 min x 5
. 1-5 Bar Muscle Up
. 3-8 Strict Pull Ups 6-12 Ring Rows

+

For Time
50-40-30-20-10 KB Snatch @24/16
50-40-30-20-10 Sit Ups
*cap time 15 

—

TUESDAY

Back Squat Every 2 min x 5
. 5 reps @32X1

+

EMOM 11
Minutos 1 / 2 / 3
. 6 Hang Squat Clean
. 10 Burpees Over the Bar
Minuto 4
. Rest y subida de peso
Minuto 5 / 6 / 7
. 4 Hang Squat Clean
. 10 Burpees Over the Bar
Minuto 8 . Rest y subida de peso
Minuto 9 – 10 – 11:
. 2 Hang Squat Clean
. 10 Burpees Over the Bar

—

WEDNESDAY

Every 2/3 minute x 4/5
. 3 Power Snatch  + 3 Snatch Balance

+

AMRAP 18 – T2
. 12 Wall Balls
. 10/7 Cal Assault (14/10 Row)
. 5 T2B
*1 Round each

—

THURSDAY

. Running Drills
. Plyo Box Jump 

+

Metcon
Long Intervals

—

FRIDAY

Every 2 min x 5
. 2 Hang Power Clean + 3 Push Press

+

Every 45 sec 18 Sets (13´30 en total)
– Impares: 5 P.Cluster @50/35 o 70% del peso encontrado en el complex de fuerza
– Pares : 6-10 HSPU

—

SATURDAY

Pump + Mega Metcon

---

GPP

MONDAY

. 10 Hip Thrust
. Db Lat Pull Down 
. Max Single Db Row

+

For Time 
50-40-30-20-10 Db Push Press 
50-40-30-20-10 Cal Row

—

TUESDAY

Every 2 min x 5 
. 7 Db Squat T32X1 + 5 Broad Jump

+

Every 90 sec x 4
20 Banded Good Morning
10 Mb Kneeling to Standing

+

. 10 2Kb Sumo Deadlift
. 6-10 Kb Push Ups
. Max Burpees no Push Ups

—

WEDNESDAY

M1: 2-5 Strict Pull Ups
M2: 50″ Lateral Heels Touches
M3: 25/25″ Kb Row

+

12 American Swing
15 Du o 30 Su
8 Single Leg Vups

—

THURSDAY

5/5 Landmine Romanian Deadlift
5/5 Landmine Rows
10 Half Kneeling Landmine Twist

+

Every 5 min x 5 
40 Mountain Climbers 
200 m Run
10/20 Hands Off Push Ups 
10 Plyo Kneeling to Standing / Tall Kneeling to Standing

—

FRIDAY

Cada 2 min x 5 
6/6 Db/KB Floor Press 
25″ Feet Elevated Plank 
+
Cada 90 sec x 4 
30 sec Side Plank each 
15 Kb Crunch

+

Cada 45 sec x 18 sets 
. A1 max mt Row / A2 Kb Overhead Hold

CROSSFIT

MONDAY

Every 2’15» x 5 
. 7 Back Squat,  t 32×1
+
Every 2 min x 3
. 6/6 Lateral Goblet Step Up
. 12 Superman Rocks +
AMRAP 11 
10 ROUNDS 
. 12 Kb Dead Clean 6/6
. 5 Burpee Box Jump 
In the remaining time: max Double Unders 

—

TUESDAY

Every 2’30» x 5
. 5-10 Strict Ring Dip
. 6/6 Db Curl & Press
+
Every 2 minutes x 3
. 3-7 Russian Push Ups
. 3-7 Lean Back Strict Pull Ups
+
For Time
21 – 15 – 9
. Dual Dumbbell Push Press
. Pull Ups
. Wall Ball

—

WEDNESDAY

Every 2 min x 5
. 1 Slow Clean Pull + 3 Hang Power Clean
+
Every 3 min x 6 Rounds – T2
. 200/150 m Row
. Max Kg Movidos de Power Clean

—

THURSDAY

Skill Toes to Bar
+
32´EMOM:
M1: 20 Down Ups
M2: 1-2 Rope Climb
M3: 16/12 T2B
M4: 20″ max effort Assault Bike
*RX+ 1 Leg Less Rope Climb

—

FRIDAY

Every 2 minutes x 5
. 3 Power Snatch + 2 OHS
+
Every 2 minutes x 3
. 6/6 RNT Db Overhead Reverse Lunges
. 20-30″ Handstand Hold
+
AMRAP 8
. 6 Box Jump Over
. 5 1Db Thruster @22´5/15
. 4 Strict HSPU

—

SATURDAY

Cada 3 minutos x 5
. 12 Kick Sit
. 12 Mb Warrior Lunges
. 12 Mb Pike Ups/Tukcs

---

GPP

MONDAY

Every 2 minutes x 5 sets
. 1´max Mb Clean for Quality
. 1´rest
+
Every 90 sec x 5
. 12 Mb Cossack Squats
. 12 Superman Rock
+
AMRAP 11 min
8 Rounds:
150/100 mt Row
In the remaining time: max synchro Burpees

—

TUESDAY

5 Sets:
. 10-15 Box Dips
. 6/6 Lateral Step Down
. 10 Plate Hammer Curl
+
EMOM 6 min – 40 sec work 20 sec rest
. M1: Wall Sit Calf Raises
. M2: Plate Front Raises
+
For Time
21-15-9
. Plate Thrusters
. Alternating Plate Push Ups
. Box Jump

—

WEDNESDAY

Every 2 minutes x 5
. 2 Single Arm Kb Swing*
. 3 Single Arm Kb Pull*
. 4 Single Arm Kb Clean*
. 10 Kb Supine Horn Rows
*1 Complex por cada Brazo
+
6 Rounds 2’30» On 30″ Off
. Max Double Unders o Single Unders
. 8 Kb Dead Clean 4/4
. Max Synchro Speed Skater

—

THURSDAY

32´EMOM:
M1: 16 Sprawls
M2: 12-16 Single Arm Ring Face Pull
M3: 5/5 Triangle to Combat Stand
M4: 20″ Max Effort Row

—

FRIDAY

Every 90 sec for 9 sets
. Set 1: Strict Knee to Elbow / Knee-Leg Raise
. Set 2: 8/8 Kb Front Squat
. Set 3: 8/8 Kb Push Press
+
Every 2 min
. 30 sec Hollow / Tuck Hollow / Tuck Sit Up
. 3o sec Plank Shoulder Tap
. 10 Plate Squat Therapy @2´5 O 1´5

CROSSFIT

MONDAY

Every 90 sec for 5 set
. 3 Muscle Snatch + 2 Hang Power Snatch

+
3 Round for Time
. 15 Pull Ups
. 20 Box Jump
. 25 American Kb Swing @24/16

—

TUESDAY

Every 2:30 for 5 sets
. 9 Back Squat, tempo 32×1
+
AMRAP 15 min – Team 2
5 T2B
18 DU/36 SU
*1 Round each, una ronda cada uno

*10 minute cap

—

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: MAX Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

—

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

—

FRIDAY

Every 2 min for 10 min
. 1 POWER CLEAN + 3 PUSH PRESS
+
7 Rounds for Time
. 3-5 Strict Pull Ups
. 5 Power Clean @70/45
. 7 Kb OH Lunges each side 24/16
*cap time 15

—

SATURDAY

Every 2 minutes for 10 minute
. 10 Box Jump
. 30″ max Toes to Bar
+
AMRAP 10 min
A1: 12/9 cals Row o 10/7 cals Assault Bike
AT2: max V-ups o Tuck Sit Up
+
Tabata
. Biceps Curls
. Russian Twist

---

GPP

MONDAY

Every 2:30 x 5
. 3/5 Strict Press + 3 Shoulder to Overhead
+
5 Rounds for Time
. 12 Alternating Gorilla Row
. 16 Lateral Jump over the Dumbell
. 20 Dual dumbbell Suitcase Lunges
**time cap 12/14´

—

TUESDAY

Every 2′:30 for 5 sets
. 7 Dual Kb o Goblet Squat, T32X1
. 7 Jumping Squats (resetea en cada rep)
+
Amrap 15 min Team of 2
. 20 Mountain Climbers
. 12/9 Cal Row o 10/7 Cal Bike
*1 Round each, una ronda cada uno

—

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: Max Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

—

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

—

FRIDAY

8 Rounds For Time
. 10 MB Clean
. 15 Box Dips
*cap time 15

CROSSFIT

MONDAY
Back Squat Strength Volume + Heavy Couplet

A. Back Squat – (W/U 10/8) 5, 5, 5+; rest 2-3 minutes
*same weight across
**aim for 8-10 reps on the last set, leaving 2 reps in reserve

+

7 minute AMRAP
3 Power Cleans (100/70)
5 Box Jump-step down (30/24)

—

TUESDAY
Hip Extension Structural Balance + Grip Endurance Metcon

Every 3 minutes for 15 minutes
10-15 Dumbbell Pull Over w/ Bridge @2111
15-25 Banded Good Mornings

+

5RFT
12 Dumbbell Reverse Lunges (22/15/hand)
10 T2B

*10 minute cap

—

WEDNESDAY
Third Pull Complex + 11.1 and 14.1 SDHP

A. Muscle Clean + Tall Clean – Every 2 minutes for 10 minutes: 3+3
*technical and speed focus

Adjustments:
Muscle Clean > Hang Muscle Clean
Tall Clean > High Hang Squat Clean > High Hang Power Clean

+

10 minute AMRAP
15 SDHP (35/25)
35 Double Unders

—

THURSDAY
Strict Pull-up Strength + Power Intervals

A. Strict Pull-up or Strict Pull-up Negatives – 5×5; rest 2 minutes

+

Every 3 minutes for 18 minutes (6 sets)
90-sec AMRAP
12 Burpee-to-target (6″)
AMRAP Calorie Assault Bike

FRIDAY
HSPU Volume Accumulation + 19.1

10 minute EMOM
3-5 Strict Handstand Push-up
20-sec Hollow Rocks

or

10 minute EMOM
4-8 Pike Box HSPU
20-sec Bent Hollow Hold

+

15 minute AMRAP
19 Wallball (9/6)
19 Calorie Row/Assault Bike

SATURDAY
Fun group workout

For Time
30-20-10
Calorie Assault Bike
Kettlebell Swings (24/16)
-into-
30-20-10
Box Jump-step down (24/20)
Push-ups
-into-
30-20-10
Goblet Squats (24/26)
Sit-ups

---

GPP

MONDAY
Lower Body + Dumbell Conditioning

Dual Db/Kb Front Rack Squat
(10 – 8) 8 – 8 – 8*, 21×1

+

AMRAP 7 min
8 Dumbell Power Clean 22.5/15
10 Burpees no push ups Broad Jump

rest 2 min

AMRAP 7 min
10 Db reverse Lunges 22.5/15
150 mt Row

—

TUESDAY
Upper Body Pull Strrength + For quality Workout

EMOM 12/15
. 5 Strict Pull Ups
. 40 sec Weighted Super Man
. 40 sec Weighted Hollow Hold / hollow / tuck
. rest

+

5 Rounds for Time o Quality
12 Deck Squat o Rolling Pistols
10 Ring Row
8 Kb Push Press

—

WEDNESDAY
Long Amrap – Aerobic Endurance

20 minute AMRAP @ aerobic pace
21 Box Jump Step Down
18 Cals Row / Bike
15 Russian Swing
12 Sit Up

+

4 rounds
10 Hollow Rock
20 Pike Leg Lift Over
30 Russian Twist

—

THURSDAY
Functional Body Building + Intervals

4-5 Sets
10 Renegade Row
10-12 Ground Knee to Elbow
10-15 Plate o Banded Curl

+

Every 3 min x 5
200 mt run
30 Double Unders
20 Sprinter Mountain Climbers

FRIDAY
Shoulder Strng

4 sets:
10 Half Kneeling Landmine Press
10 Standing Kb/Plate Pull Over

+

For Time
10-1
Alternating Hang Dumbbell Snatch
Dumbell Box Step Up

CROSSFIT

MONDAY
Hero Workout

«The Seven» | 7RFT
7 Handstand Push-Ups
7 Thrusters (60/40)
7 Knees-to-Elbows
7 Deadlifts (110/75)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull-Ups

Timecap: 35 minutes
Adjustments:
HSPU > One Abmat > One Abmat + Plate > Push-up to Downdog
K2E > T2B > Kipping Knees to Chest > Sit-ups (x2)
Pull-ups > Jumping C2B > Ring Row (x2)
*no bands

—

TUESDAY
Structural Strength + Work capacity and grip EMOM

A1. Dumbell Floor Press- 3xMAX @3011; rest 30-sec
A2. Marching Bridge – 3×60-sec; rest 1-2 minutes
*goal is 10-20 reps on the Dumbbell Floor Press

+

15 minute EMOM
1 – 15/12 Calorie Row
2 – 12 Dumbbell Box Step Overs (15/10/hand)
3 – 9 Devils Press (15/10/hand)

—

WEDNESDAY
Weightlifting skill +Triplet style workout

A. Hang Squat Clean – Every 2 minutes for 12 minutes: 3 reps

+

9 minute AMRAP
3 Squat Cleans (75/52)
6 Chest-to-bar
9 Burpee Over Bar

Adjustments:
Hang Squat Clean > Hang Power Clean > Dip Power Clean
Squat Clean > Power Clean > Hang Power Clean
*five reps for beginners

Chest-to-bar > Kipping Pull-up > Jumping Chest-to-bar > Ring Row (x2)
*no bands

—

THURSDAY
Traditional Xmas WOD

«12 Dias de Navidad»

For Time
1 Deadlift (40/30)
2 Hang Power Clean (40/30)
3 Front Squat (40/30)
4 Push Press (40/30)
5 Back Squat (40/30)
6 Box Jump-step down (24/20)
7 Hang Squat Clean (40/30)
8 Back Rack Lunge (40/30)
9 Toes-to-bar
10 Thruster (40/30)
11 Hang Power Snatch (40/30)
12 Burpee Pull-ups

*perform as 1, 2-1, 3-2-1….etc….12-11-10-9-8-7-6-5-4-3-2-1

---

GPP

MONDAY
Aerobic Intervals / Muscular Endurance

2 Sets
Amrap 7 min
7 Deficit Push Ups
7 Dumbell Squat 20/15
7 Bike cals

rest 1 min

Amrap 7 min
7 Tuck Up Sit Up
7 Dumbell Deadlift 20/12.5
7 Burpees over the Dumbells

+

Cool Down

—

TUESDAY
Upper Pull Strength + Strength Endurance

5 Sets
A1. 5-7 Strict Pull Ups
A2. 40 sec Goblet Wall Sit

+

Every 3 min x 5
12 Kettlebell Beast Row
15 Down Up
30 Double Unders

—

WEDNESDAY
Team Wod (Power Endurance) + Core Finisher

10 Rounds for time
* 1 round Each
250/200 mt Row
9 Devil Press 22.5/15

+

3/5 sets
10 Tall Plank Kb/Db Drag
15 Hollow Rock o 30 sec Hollow Body Hold
10 Toes to Kb

—

THURSDAY
Traditional Xmas WOD

«12 Dias de Navidad»

For Time
1 Burpee
2 Reverse Lunges
3 Front Squat (40/30)
4 Push Press (40/30)
5 Back Squat (40/30)
6 Box Jump-step down (24/20)
7 Hang Squat Clean (40/30)
8 Back Rack Lunge (40/30)
9 Toes-to-bar
10 Thruster (40/30)
11 Hang Power Snatch (40/30)
12 Burpee Pull-ups

*perform as 1, 2-1, 3-2-1….etc….12-11-10-9-8-7-6-5-4-3-2-1

CROSSFIT

MONDAY
Deadlift Strength Volume + Lower body muscle endurance

STRENGTH
Deadlift – Build to a tough set of five for the day
*reset every rep
or
5×5 (focusing on technique)
*perform working sets every three minutes for fifteen minutes

+

METCON
12-10-8-6-4-2-12
Dumbbell Power Cleans (22/15/hand)
*20 Reverse Lunges between every round

TUESDAY
Gymnastics skill and endurance + Kipping Endurance

STRENGTH
3 sets for quality
30-45-sec Tripod Leg Extensions
30-45-sec Box Handstand Shoulder Taps
30-45-sec Shoulder Extension Plank
*rest as needed between movements to maintain quality
**9-12 minutes

or

3 sets for quality
30-45-sec Tripod/Headstand
30-45-sec Plank Shoudler Taps
30-45-sec Handstand Hold Against Wall
*rest as needed between movements to maintain quality
**9-12 minutes

+

METCON
5RFT or For Quality
25 Double Unders/Unbroken DU
10 T2B
25 Double Unders/Unbroken DU
3-5 Bar Muscle Ups

WEDNESDAY
Functional bodybuilding accessory work + Team chipper

STRENGTH
12 minute EMOM
1 – 8-12 Chest Supported Row
2 – 6-8 Reverse Lunge w/ Hip Flexion Hold/side
3 – 30-45-sec Bent Hollow w/ Band Distraction
*change sides each set for the hollow- 2 sets/side in total

+

METCON
Partner Workout
For Time
120/90 Calorie Row
120 Wallball (20/14)
120 V-Ups»

THURSDAY
Snatch technique practice + High turnover triplet skill focus on KB Windmill and Snatches

STRENGTH
Squat Snatch – Every 2 minutes for 12 minutes: 2 reps

reset reps, no touch and go
no missed lifts or maximal attempts

+

METCON
13 minute AMARAP
9 Box Jump-step down (24/20)
7 Hang Power Snatch (35/25)
5 2-Push-up Burpees»

FRIDAY
Weightlifting skill/strength + Barbell ConditioningA. For Quality

STRENGTH
Push Jerk – Build to a tough set of five for the day
*reset each rep
or
5×5 (focusing on technique)

+

METCON
Every 90-sec x 8 (12 mins)
8 Power Cleans
8 Front Squats
8 Shoulder-to-overhead
…7,7,7….6,6,6….5,5,5…etc

*every round increase weight by 2-5kg»

SATURDAY
Two Jackie style workouts with strict gymnastics
METCON
00-12 mins
For Time
1000m Row
50 Dumbbell Push Press (15/10/hand)
30 Strict Pull-ups

10-24 mins
For Time
1000m Row
50 Kettlebell Swings (24/16)
30 Strict Handstand Push-ups»

GPP

MONDAY
Strength volume for Squat + Midline muscle endurance couplet

STRENGTH
5 Sets, 1 set every 3 min o rest 90 sec after each
8-12 Dual Kb Front Squat, 30×1
10-15 Side Bend each side
*15 min cap time

+

METCON
Gut Test
21 – 15 – 12 – 9 – 12 – 15 – 21
UB American Swing
Abmat Sit Up
*cap time 12 «

TUESDAY
Unilateral Structual Strength + Aerobic Endurance
STRENGTH
Emom 9-12
30-40 sec On 30-20 sec Rest
Tall Plank Shoulder Tap
Goblet Split Squat Hold (15/15)
Side Plank raise (15/15)

+

METCON
AMRAP 20 @ 65
30/25/22 cals
20/16 Reverse Lunges
10 Down Up
*Aerobic Pace «

WEDNESDAY
Power Muscular Endurance

POWER
Emom 14
. 4 Broad Jump Max Effort o High Box Jump
. 10 MedBall Toss/Pass o Slam Ball
. Rest
*
METCON
Power Endurance
20 – 2
Box Jump Step Down
2 – 20
Db Hang Clean o Plate G2O

THURSDAY
Structural balance + Total Body Intervals

STRENGTH
12 minute EMOM
. 8-12 3-Point Dumbell Row, dumbell Row
. 12-16 Dumbell Step Up* (6/6 o 8/8)
. 30-45-sec Hollow Hold > Weighted Hollow Hold
*una dumbell pesada al lado de la pierna que trabaja

+

METCON
Intervals
15 min
35 sec On 25 sec Off
. Box Jump Step Down
. Db Hang Clean alt
. V-Ups o Tuck Ups Sit Up
«

FRIDAY
Snatch technique practice + Long Intervals Amrap

SKILL
Kb Snatch – Dual Kb Snatch

+

METCON
Wod
4 min On 1 min Off
. 12 Cals
. 12 Shoulder MedBall Squat (6/6)
. 12 kb Snatch (6/6)»

CROSSFIT

MONDAY
Movement practice
STRENGTH
A. Back Squat – Build to a tough set of five for the day or 5×5 @21X1 *perform working sets every three minutes for fifteen minutes
*
METCON
4RFT
14 Pull-ups
14 Pistols, alt
40 Double Unders
*10 minute cap
**adjust pull-ups with jumping chest-to-bar or ring rows (14-21 reps)
***adjust pistols with pistol toes support, band assisted pistols or air squats (28 reps)
****adjust double unders with singles unders (80-120 reps)

TUESDAY
Structural balance and movement focus
STRENGTH
9 minute EMOM
1 – 6-8 Tall Kneeling SA Press/side
2 – 8-10 Single Arm Russian KBS/side
3 – 30-45-sec Seated Leg Raises
*
METCON
7 minute AMRAP
3 Strict Handstand Push-ups
6 Kettlebell Swings (32/24)
9 Box Jump-step down (24/20)
+
Rest 3 minutes
+
7 minute AMRAP
3 Burpee Box Jumps (24/20)
6 Toes-to-bar
9 Wallball (9/6)
*adjust strict handstand push-up with one abmat, or perform kipping reps, or perform 1 Wall Walk
**adjust toes to bar with Kipping knees to chest, or medball sit-ups (x9)

WEDNESDAY
Tester
Clean and Jerk – Quickly build to a tough double
*8 minutes
**use this to provide a warm up for the workout and allow people to understand what weight they should be using
***use the same style of clean and jerk that you will perform on the heaviest bar in the workout
+

For Time
45/36 Calorie Row/Bike
9 Clean and Jerks (60/42)
30/24 Calorie Row/Bike
6 Clean and Jerks (80/55)
15/12 Calorie Row/Bike
3 Clean and Jerks (100/70)
*10 minute cap
**run two heats

THURSDAY
Unstructured skill focus on KB Windmill and Snatches
2 sets (Partner Workout – Max Reps each station)
Min 1 – Assault Bike Cals
Min 2 – Burpee Pull-ups
Min 3 – DB Box Step Ups (22/15)
Min 4 – DB Power Snatch, alt (22/15)
Min 5 – Assault Bike Cals
Min 6 – Overhead Sit-ups* (15/10)
Min 7 – Box Jump Overs (24/20)
Min 8 – DB Hang Clean and Jerk, alt (22/15)
Rest 2 minutes between sets

*other partner anchors the feet
**alternate every movement so working :60/:60
***on the second round change the working order of partner
***each pair will need one piece of equipment only for each

FRIDAY
Gymnastics strength work
A. For Quality
10-9-8…1
Strict Pull-ups
Dumbbell or Kettlebell Z-Press
*15 minute cap
**scale pull-ups banded pull-ups or ring rows (10-20 reps)
+
For Time
21-18-15-12-9-6-3
Deadlifts (80/55)
Box Jump-step down (24/20)
*10 minute time cap

SATURDAY
Partner Workout
6 minute AMRAP
50 Shoulder-to-overhead (50/35)
AMRAP Calorie Row
+
6 minute AMRAP
50/40 Calorie Row
AMRAP Burpee Over Rower
+
6 minute AMRAP
50/40 Kipping Pull-ups
AMRAP Calorie Row
+
6 minute AMRAP
50/40 Calorie Row
AMRAP Wallball (20)
*rest 1 minute between AMRAPs
**aiming for roughly an even split of three minutes per movement
***partition as needed

GPP

MONDAY
Volume and movement practice
STRENGTH
4 sets:
6-10 Dual Kb Sumo Deadlift, 20×1 tempo
10-12 Glute Medius Side Plank (PVC) 30 sec each
rest 90 sec
*cap time 12 minute
*
METCON
Amrap 15 minute
Team of 2
41 cals Row
41 Russian Swing
41 Ring Row o Australian Pull Ups
change every 30-40″

TUESDAY
STRENGTH
9 minute EMOM
1 – 8-10 Tall Kneeling Arnold Press, focus on the midline
2 – 30 sec Pause Plank Knee to Elbow
*
METCON
EMOM 10 min
15 cal
10-8 hands off burpees
rest 2 minute
AMRAP 8 min
15 cal
12 Single Arm Push Press (6/6)

WEDNESDAY
Power Muscular Endurance
POWER
Emom 14
. 4 Broad Jump Max Effort o High Box Jump
. 10 MedBall Toss/Pass o Slam Ball
. Rest
*
METCON
Power Endurance
20 – 2
Box Jump Step Down
2 – 20
Db Hang Clean o Plate G2O

THURSDAY
Skill + Grinder Workout
SKILL
5 minutes skill intro
+
Wall Walk – Turkish Sit Up
10 minute practice
*
METCON
5 Sets Amrap 3 min, 1 rest between rounds
1 Wall Walk o 3 Inch Worm
9 Sit Up
12 Jumping Lunges

FRIDAY
Power Endurance Intervals
STRENGTH
For Quality
10-1
Goblet Squat, 20×1
Banded Pull Thruth
*
METCON
Power Endurance Intervals
5 Rounds – 20 min total
2 min On 2 min Off
21-18 cals
Amrap
Option 1
Devil Press
Option 2
Down Up

CROSSFIT

MONDAY
Heavy strength focus
STRENGTH
A. Romanian Deadlift – 4×8-10 @31X1; rest 2 minute

+

METCON
For Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (32/24)
*12 minute cap

TUESDAY
Muscle up skill piece
STRENGTH
5 minutes skill intro
+
10 minutes skill practice
– Kipping Handstand Push-up

METCON
2RFT
8 Dumbbell Burpee Box Step-ups, alt (22/15/hand)
24 Kipping Pull-ups
8 Dumbbell Burpee Box Step-ups, alt (22/15/hand)
32 Abmat Sit-ups

WEDNESDAY
Structural balance
STRENGTH
15 minute EMOM
1 – 8-10 Single Arm Ring Row/side
2 – 6-8 Dumbbell RNT Reverse Lunges/side
3 – 30-45-sec Weighted Hollow Hold

+

METCON
Partner Workout
15 minute AMRAP
15 Deadlifts (100/70)
15/12 Calorie Bike/Row
*partition as needed

THURSDAY
Snatch skill and strength work
STRENGTH
A. Power Snatch + Squat Snatch – Every 2 minutes for 8-10 minutes (4-5 sets): 1+2
*reset reps, no touch and go
**focus on technique and build weight as technique allows
***no missed lifts or maximal attempts

+

METCON
Tabata (20-sec/10-sec x 8)
Toes-to-bar
Wallball (9/6)
Push-ups

*move from one movement directly into the other
**12 minutes total
***scale T2B to Kipping Knees to Chest
****scale Push-ups for push-up to box or push-up to knee

FRIDAY
Overhead Strength
STRENGTH
A. Push Press + Push Jerk- Build to a tough set of 2+2 for the day
*reset each rep
or
5×3+3 (focusing on technique)

METCON
3 sets (15 minutes)
3 minutes AMRAP
20/15 Calorie Assault Bike
AMRAP Power Clean + Push Jerk (60/42)
2 minutes rest

SATURDAY
Long endurance focused workout
20 minute AMRAP
20 Down-ups
20 Dumbbell Hang Power Snatch, alt (22/15)
20 Box Jump-step down
20 Goblet Reverse Lunges, alt

GPP

MONDAY
Squat – Structural Strength
STRENGTH
4 sets
6-8 Dual Db Front Squat
15 Side Bend Dumbell each side

METCON
For Time
T-2
100 – 80 – 60 – 40 – 20
cals
60 – 50 – 40 – 30 – 20
Dumbell Clean

TUESDAY
Upper Pull Strength
STRENGTH
Every 3 minute x 4-5 sets
4-8 Strict Pull Ups
10 Hollow Rock
10 Super Man Rock

METCON
Amrap 15
10 Goblet Reverse Lunges
12 Ring Row o Australian Pull Ups
10 Deck Squat
24 Double Unders o 12-9 cals

WEDNESDAY
STRENGTH
EMOM 12
6-8 Floor Press
40 sec Wall Sit o Goblet Wall Sit
10-12 Plank Knee to Elbow

METCON
21 – 15 – 9
American Swing
Hands Off Push Ups
*200 mt run between sets
into
18 – 12 – 6
Goblet Squat
VUps o TuckUps o No hands Sit Up
*200 mt run between sets

THURSDAY
Structural Strength + Muscular endurance intervals
STRENGTH
EMOM 12-16 min
15 sec Single Arm Front Leaning Rest each
20 sec Split Squat Hold each
30 sec hollow hold each
1 min single unders

METCON
4 min on 1 min off x 3-4
3 Inchworm o 1 Wall Walk
6 Hang Devil Press o single arm hang devil press
9 Box Jump Step Down

FRIDAY
Shoulder Strength + Single Leg Power + Aerobic Endurance
STRENGTH
EMOM 10 min
3 Kettlebell Push Press + 5 Thruster
3-5 split squat jump / jumping lunges

METCON
AMRAP 18-15 min
30 med ball deadlift
30 sit up
20 box step up
20 plank knee to elbow
10 burpees no push ups

CROSSFIT

MONDAY
Deadlift Strength + Brutal Row and Wallball

Paused Deadlift – Build to a tough set of five for the day
*reset every rep, pause below the knee
or
5×5

+

00-07′
For Time
1000m Row

07-14′
For Time
100 Wallballs (9/6)

TUESDAY
Muscle Up Skills + Upper Grinder

5 minutes skill intro
+
10 minutes skill practice
– Muscle Ups
– Bar Muscle Ups

+

For Time
50-40-30-20-10
Double Unders
10-8-6-4-2
Strict Pull-ups
5-4-3-2-1
Dumbbell Devils Press (22/15/hand)

*14 minute cap
**adjust double unders for single unders or plate hops x2-3 reps
***adjust pull-ups for ring row x2 reps or banded (only perform banded if they have 3 strict pull-ups unbroken already)

WEDNESDAY
Structural Balance + High Turnover Aerobic

15 minute EMOM
1 – 8-10 Single Arm Row/side
2 – 6-8 Single Arm Front Rack Reverse Lunges/side
3 – 30-45-sec Front Leaning Rest

+

Partner Workout
20 minute AMRAP
8 Burpee Box Jump Overs (24/20)
12 Dumbbell Power Snatch, alt
16/12 Calorie Row

THURSDAY
Snatch Strength + Gymnastics Intervals

Power Snatch + Overhead Squat + Squat Snatch – Every 3 minutes for 15 minutes: 1 set

+

Every 2 minutes for 20 minutes
1 – 10/8 Calorie Assault Bike + Max Reps Toes-to-bar (-3)
2 – 10-15 Push-ups + 15 Russian KBS (32/24)

FRIDAY
Overhead Strength + High Effort Aerobic and Barbell Cycling

Push Press – Build to a tough set of five for the day
*reset each rep
or
5×5 (focusing on technique)

+

12 minute EMOM
1 – 30-sec Row @85%
2 – 10 Shoulder-to-overhead (60/40)

SATURDAY
Mixed Modal Long Aerobic

40 minute AMRAP
8 Calorie Row
12 Hang Power Cleans (40/30)
16 Sit-ups
20 Air Squats

GPP

MONDAY
Lower Body + Run and Chipper

Every 3 minute
6-8 Dual Kb Sumo Deadlift, focus on eccentric fase
10-12 Frog Pump after each set

0-7
1000 mt run

7-14
Amrap
100 Air Squat
50 Burpees

TUESDAY
Gymnastic Strength + Total Body Grinder

Emom 12 min
6-8 Strict Pull Ups – Australian Pull Ups
20-30 front leaning rest
30-40 sec hollow hold
rest

+

40 – 30 – 20 – 10
Cals Row
30 – 20 – 10 – 5
Push ups
21- 15 – 9 – 3
American Swing

WEDNESDAY
Total Body Unilateral Strength + Intervals 90/30

4 sets for Quality
10-12 Glute Bridge Alternating floor Press
12-16 Staggered Deadlift (6/8 leg)
*rest 90 sec between

+

Amrap 18 min (17:30)
90 sec on 30 sec off
Plate G2O
Reverse Lunges
Burpees no push ups Over the plate

THURSDAY
Press Strenght + Run and Core Conditioning

5 sets:
5 tempo push press, 20×1
5-7 tempo dual kb squat, 30×1
rest 90 sec between

+

0-10
4 rounds
200 mt run 20 medball to toes
10- 20
5 rounds
15 box jump step down 15 medball sit up

FRIDAY
Strength and Skill + Double AMRAP

EMOM 10
10 Renegade Row
30 sec Double unders attempts

+

Amrap 7
6 single arm Devil Press each
24 Double Unders

Amrap 7
12 Alternating Db Snatch
24-18 sprinter moutain climbers

CROSSFIT

MONDAY
Front Squat Strength + 20.1ish

Front Squat – Build to a tough set of five for the day
or
5×5 @21X1 (focusing on technique)
*perform working sets every three minutes for fifteen minutes

+

8 minute AMRAP
10 Overhead Squats (40/30)
8 Burpee Over Bar
*adjust the overhead squat to a front squat (50/35) for those with limited overhead mobility

TUESDAY
Structural Balance + Interval Gymnastics

15 minute EMOM
1 – 6-8 Half Kneeling SA Press/side
2 – 6-8 Single Leg Glute Bridge/side
3 – 6-8 Cadlestick into Pistol, alt

+

5 sets
2 minute AMRAP
5 T2B
7 Hand Release Push-up
9 Kettlebell Swings (24/26)
1 minute rest
*adjust T2B to Kipping Knees to Elbow or Toes to Kettlebell

WEDNESDAY
Clean and Jerk Strength + Heavy Barbell Battery

Clean and Jerk – Every 3 minutes for 15 minutes: 3+1
*reset every clean, no touch and go

+

Every 4 minutes for 20 minutes
500m Row @80-85%
5 Clean and Jerk (moderate-tough weight)
*this row pace should be 10-15-sec slower than average 2k Row split

THURSDAY
Turkish Get-up and Pistol Skill Practice + Partner Aerobic Workout

5 minutes skill intro
+
10 minutes skill practice
– Turkish Get-ups
– Pistols

+

Partner Workout
3RFT
1000m Row
30 Box Jump-step down (24/20)
30 Wallball (9/6)
*24 minute time cap
**change partner every 60-sec

FRIDAY
Gymnastics Strength + «Damn Dianne»

Every 2 minutes for 12 minutes
1 – 6-10 Weighted Strict Pull-ups
2 – 6-10 Deficit Strict Handstand Push-up

+

«Damn Dianne»
3RFT
15 Deadlifts (143/93)
15 Deficit Strict Handstand Push-up (20kg plate deficit/10kg plate deficit)

SATURDAY
Partner Dumbbells and Burpees

Partner Workout
10RFT YGIG
7 Dumbbell Power Cleans (22/15/hand)
14 Dumbbell Front Rack Reverse Lunge (22/15/hand)
21 Burpees
*30 minue cap
**alternate every round

GPP

MONDAY
Unilateral Squat Strength + Thruster and Burpees

A1. Deficit Split Squat 10 x @21X1 (focusing on technique)
A2. Side Plank Down Up 10 reps slow and controlled
*perform working sets every three minutes for fifteen minutes

+
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbell Thrusters – Down Up to plate

Beginners
Single Db/MedBall Thruster – Down Up to plate

TUESDAY
Trunk Structural Strength + Amraps

6-8 Half Kneeling Landmine Shoulder Press, 20×1
30-40 sec marching bridge
40 sec hollow hold / tuck body hollow hold

Amrap 20 min – 4 min on 1 min off
9 Hands Off Push Ups
12 Sit Up
15/12 Cals Bike/Row

WEDNESDAY
Kb Skill + Team Wod Power Endurance

Skill Kb Dead Clean
4 sets:
4/6 Single Arm Kb Dead Clean + 4/6 Kb Bent Over Row

Opzione 1
10 Rounds for time
15 Box Jump Step Down
15 American Swing
*alternating one round each

Opzione 2
10 Rounds for Time
20 Russian Swing
15 Box Jump Step Down General Warm Up
*alternating one round each

THURSDAY
Core Strength + Intervals 40/20

Emom 9′
6-8 Tall Kneeling Db Low Chopper each side
10 Tall Plank Db drag
30 Russian Twist

rest 3′

Emom 9′
20 sec side plank each
10 tall plank reach
40 arrested superman

15 min Amrap
40 sec on 20 sec off
Air Squat
Hang Dumbell Snatch, change every 5 reps
Double Unders

FRIDAY
Upper Body Pump + Pull/Press Conditioning

Every 3 min x 4 sets
5 Deficit Push Ups
+
8-10 Dual Kb High Pull

For Time
5 Rounds
9 Dual Kb Deadlift
9 Db Push Press
200 mt run/row/bike