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Workouts of the week 18.03 / 22.03

16/03

MONDAY

CrossFit

STRENGTH
10-8-6-4-2
Sumo Deadlifts
Strict Handstand Push Ups
(increase weight and deficit in every set)

WOD
3 tabata
1′ rest between
Deadlifts – Box Jumps, alternating

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
35″ work 25″ rest
DB steps over the Box
Machine for Cals
Slam Ball (Asti) / Russian Swings or Medball Sit Ups (HSL, Bcn, Tortosa)

TUESDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 12′
1 Squat Clean
2 Jerks

WOD
3 rounds for time
7 Squat Cleans 70/50 kg
20 Chest to Bar Pull Ups
30 Burpees
cap time 12′

Strength & Conditioning

STRENGTH
Total body

METCON
12 rounds, alternating with a partner
250/200 mt Row
after each round
30 Mountain Climbers
cap time 15′

WEDNESDAY

CrossFit

METCON DAY
Run 1000 mt (together)
5 rounds each
15 American Swings
30 Double Unders
100 Push Ups

Strength and Conditioning

STRENGTH
Lower body

METCON
Every 2′ x 5 rounds
7 Burpees Tuck Jumps
7/7 DB Box Step Ups
rest 1′
5′ emom
15/20 Wall Ball shots

THURSDAY

CrossFit

STRENGTH
Front Squat 30′
5 reps, 55X1
after each set
30 mt Single Arm Farmer Carry each
rest 90″ x 3

WOD
30 Snatches (70% BW)
Emom 3 Bar Facing Burpees

Strength and Conditioning

STRENGTH
Total body

METCON
3 rounds
Run 200 mt
10 Push Presses / Hands Off Push Ups
10 American Swings
rest 2′
3 rounds
Run 200 mt
10 Push Presses / Hands Off Push Ups
10 American Swings

FRIDAY

CrossFit

METCON
Skill
– Handstand Walk
– Rope Climb

WOD
Every 5′ x 25′
20/25 Wall Ball shots
15/18 cals Row
10 mt Handstand Walk or 3 Rope Climbs

Strength & Conditioning

STRENGTH
Upper body

METCON
19.5 adapted, last effort! ?

Workouts of the week 11.03 / 15.03

10/03

MONDAY

CrossFit

WOD
Amrap 25′
Team of 4
Couple 1: 500 mt Run
Couple 2: Amrap*
Couble 2: 500 mt Run
Couple 1: Amrap*

*Amrap
10 synchro Burpees over the Box
10 synchro KB complex (1 Hang Clean + 1 Front Squat ) – 5 each – heavy!
Score: total reps

Strength and Conditioning

STRENGTH
Lower body

METCON
Team of 2
in 15′
Buy in
1800/2000m Row
+ amrap:
40 alternate DB Snatches
40 Med Ball Sit Up Throws
40 sync Air Squats

Newbie:
1800 mt Row
amrap
40 DB Snatches or Plate G2O
40 Sit Ups
40 sync Air Squats

TUESDAY

CrossFit

STRENGTH
Back Squats
10-8-6-4-2
Shoulder Presses
10-8-6-4-2
Cap time 25′

WOD
Amrap 12′
Ladder Up of 3
Cals Bike
American Swings

Strength and Conditioning

STRENGTH
Total body

METCON
For time
21/18/15/12
Hang DB Cleans
Box Jump Overs
Push Ups

WEDNESDAY

CrossFit

WEIGHTLIFTING
Snatch
3 x 3 segmented Squat Snatches
Emom 7′
1 Squat Snatch + 2 Overhead Squats

WOD
2 rounds for time
35 Power Snatches 35/25 kg
35 Overhead Squats
75 Double Unders

Strength and Conditioning

STRENGTH
Upper body

METCON
16/20′ emom
– 20/30 Plate Walking Lunges
– 12/20 Burpees to Plate
– 1′ cals Bike/Ski
– 1′ rest

THURSDAY

CrossFit

WOD
3 rounds
2′ for mt on Machine
1′ Deadlift
1′ Wall Ball shots

METCON CASH OUT
Amrap 4′
30″ Work 30″ Rest
Handstand Plate Step Ups
rest 1′
Amrap 4′
30″ Work 30″ Rest
Hollow Rocks
rest 1′
Amrap 4′
30″ Work 30″ Rest
V-Ups

Strength and Conditioning

STRENGTH
Total body

METCON
18′ amrap
400mt Run / Row
30 Wall Ball shots
50 Double Unders / 100 Single Unders

FRIDAY

CrossFit

WOD
Emom 30′
3/5 unbroken Bar Muscle Ups
10 unbroken Hang Power Cleans
15 Box Jump Overs
15/20 cals Row
rest 2′

Strength and conditioning

STRENGTH
Core

METCON
19.4

Workouts of the week 04.03 / 08.03

02/03

MONDAY

CrossFit

WEIGHTLIFTING
10′ to find 1 Rm of the Day of Power Snatch
10 rounds E30OM
with the 70% of 1 Rm

WOD
For Time
T-2
100 cals Row
75 Overhead Squats 60/42,5

Conditioning

STRENGTH
Total body

METCON
4 rounds
45″ work 15″ rest
Box Jumps
Ski or Bike
Burpees to Plate

TUESDAY

CrossFit

SKILL
Bar Muscle Up

WOD
Amrap 20′
5 Bar Muscle Ups
15 Push Ups
25 Air Squats

Conditioning

STRENGTH
Upper body

METCON
For time alternating with a partner
150 cals Row
skip every 15 cals
15 American Swings after each set

WEDNESDAY

CrossFit

STRENGTH
Push Press
4 x 4
rest 2′ between rounds

WOD
Every 3′ x 5 rounds
10 Push Presses 50/35
10 Dumbell Step over the Box
25 Double Unders

Conditioning

STRENGTH
Total body

METCON
Amrap 15′
200 mt Run
15 Plate Ground to Overhead
10/8 cals Bike

THURSDAY

CrossFit

WEIGHTLIFTING
6 rounds for quality
Clean Pull + Power Clean + Squat Clean + Front Squat
1″ pause in catch

WOD
4 rounds for time
21 Deadlifts
15 Burpees over the Bar
9 Hang Power Cleans

Conditioning

STRENGTH
Lower body

METCON
Tabata
– Wall Ball shots
1′ rest
– Russian Swings
1′ rest
– Jumping Pull Ups
1′ rest
– Mountain Climbers

FRIDAY

CrossFit

STRENGTH
Friday Pump
3/4 rounds
8 Hip Thrusts
12 Box Hip Extensions
15 Ring Rows or Australian Pull Ups

WOD
Surprise!

Conditioning

STRENGTH
Total body

METCON
Open 19.3 adapted

Workouts of the week 25.02 / 01.03

24/02

MONDAY

CrossFit

WEIGHTLIFTING
Snatch
3-4 rounds as a warm up
Snatch grip Deadlift + Pull + Muscle Snatch
5 x 30″ max Hang Power Snatches (climbing)
1′ rest

WOD
CFGO Workout 17.1
For time:
10 Dumbell Snatches
15 Burpee Box Jump-Overs
20 Dumbell Snatches
15 Burpee Box Jump-Overs
30 Dumbell Snatches
15 Burpee Box Jump-Overs
40 Dumbell Snatches
15 Burpee Box Jump-Overs
50 Dumbell Snatches
15 Burpee Box Jump-Overs

Men use 50-lb. Dumbell and 24-in. Box
Time cap: 20 minutes

Conditioning

STRENGTH
Lower body

METCON
Emom 16′
18/15 Wall Ball shots
15/12 cals Row

Newbie:
Emom 16′
18/15/12 Wall Ball shots* / Medball Squats / Air Squats
15/12/35 cals Row

TUESDAY

CrossFit

SKILL
Review
Handstand Walk

WOD
3 rounds
2′ Bike – Row – Ski
2′ Farmer Carry for max distance
1′ rest
rest 3′
2 rounds
2′ Handstand Walk / Push Ups for reps or distance
2′ Double Unders
1′ rest
rest 3′
1 round
2′ Wall Ball
2′ Toes to Bar

Conditioning

STRENGTH
Upper body

METCON
Amrap
First round 2′ work
Second round 90″ work
Third round 1′ work
Fourth round 30″ work

Row
Dumbell Deadlift
Box Jump
Burpees no Push Up

Newbie:
Row
Single KB or DB Deadlift
Box Jump step down
Burpees no Push Up

WEDNESDAY

CrossFit

STRENGTH
Back Squat
5 x 3

WOD
15′ amrap
3′ on 1′ off
Ladder 3
Shoulder to Overhead
6 Front Squats
9 Push Ups after each round

Conditioning

STRENGTH
Total body

METCON
Amrap 15′
5 DB Thrusters
10/7 cals Bike
15 Sit Ups

THURSDAY

CrossFit

WEIGHTLIFTING
Clean
Segmmented Power Clean
1 rep every 30″ x 7′
Squat Clean
1 rep emom x 7′

WOD
21-18-15-12-9-6-3
Power Cleans 42.5 / 30
Box Jumps

Conditioning

STRENGTH
Total body

METCON
500 mt Run or Row
21 Burpees
400 mt Run or Row
15 Burpees
400 mt Run or Row
9 Burpees
200 mt Run

Newbie:
400 mt Run or Row
18 Down Up
300 mt Run or Row
15 Down Up
200 mt Run or Row
9 Down Up

FRIDAY

CrossFit

STRENGTH
Friday Pump
3/4 rounds
– 8 Bench/Floor Presses
– 12 DB/KB Lat Pull overs
– Midline 30″ Hanging Flutter Kicks

WOD
3 rounds for time
400 mt Run
25 American Swings

Conditioning

STRENGTH
Core

METCON
Open 19.2 (adapted) ?

Workouts of the week 18.02 / 22.02

19/02

MONDAY

CrossFit

STRENGTH
Front Squats
5 5 5
Farmer Carries
30 mt each arm, heavy
rest 2′ between sets

WOD
2 rounds
20 Burpees Box Jumps
60 American Swings
100 Double Unders
cap time 15′

Conditioning

STRENGTH
Upper Body

METCON
4 rounds (3’amrap, 1′ rest)
18 cals Row
15 Wall Ball shots
9 Hands Off Push Ups

Newbie
4 rounds (3’amrap, 1′ rest)
14 cals Row
12 Wall Ball shots
6 Hands Off Push Ups

TUESDAY

CrossFit

WEIGHTLIFTING
6 sets for quality
1 Clean Pull + 2 Power Cleans (from low blocks)

WOD
a) “CFG Open 18.5”
amrap 7min
3,6,9,12,15… etc. reps
Thrusters 40/30
Chest to bar Pull Ups

rest 3min

b) “CFG Open 13.4”
amrap 7min
3,6,9,12,15… etc. reps
Clean and Jerks 60/40
Toes to bar

Conditioning

STRENGTH
Total Body

METCON
2 rounds for time:
20 DUs
20 Goblet Squats (24/16)
30 DUs
30 SDLHPs
40 DUs
40 Russian Kettlebell Swings

WEDNESDAY

CrossFit

CASH OUT
Tabata
V Ups
rest 1′
Tabata
Plank

METCON
5 rounds
1′ Handstand Push Ups
1′ Box Jumps
1′ Push Ups
1′ Row
1′ DB Deadlifts

Conditioning

STRENGTH
Lower Body

METCON
5 rounds
40″ work 20″ rest
Bike for cals
Medball Squat Cleans
Dumbell Push Presses

THURSDAY

CrossFit

STRENGTH
3 rounds
Inverted Barbell Row
8/6 20X1
12 Dumbell Front Rack Walking Lunges
rest 2′ x 4

WOD
Run 500 mt
30 KB Cleans – right
60 Wall Ball shots
30 KB Cleans – left
60 Wall Ball shots
Run 500 mt

Conditioning

STRENGTH
Core

METCON
Emom 10′
– 40″ weighted Wall Sits / Wall Sits – Double Front Rack or Goblet Hold
– 20/18/15 cals Row (choose a difficult but bearable option throughout the emom)
Rest 3′
Emom 10′
– 10/12 Renegade Rows
– 30/25/20 Air Squats (choose a difficult but bearable option throughout the emom)

FRIDAY

CrossFit

WEIGHTLIFTING
5 rounds
1 Power Snatches
1 Low Hang Squat Snatches
1 Overhead Squats

WOD
4 rounds for time
10 Burpees over the Bar
10 Hang Power Snatches
10 K2Es
10 Overhead Squats

Conditioning

STRENGTH
Total Body

METCON
10 rounds alternating or 20′ amrap
A: 10/8 cals Bike + 10/8 Ring Rows
A: 10 DB Box Step Overs

Workouts of the week 11.02 / 15.02

10/02

MONDAY

CrossFit

GYMNASTICS
Gymnastics bar complex
Option #1:
3/4 rounds
1/3 Strict Chests to Bar
3/5 Strict Pull Ups
5/7 Strict Toes to Bar
scale up to weighted

Option #2:
3/4 rounds
3/5 Strict Pull Ups / Banded Strict Pull Ups
5/7 Strict Knees to Elbows / Leg Raisers
7/10 Ring Rows or Banded Rows

WOD
3 rounds
28 Double Unders
14 Kettlebell Snatches (7 each)
7 Bar Muscle Ups / Chests to Bar
3 rounds
14 mt Overhead Lunges (7 each)
7 Chests to Bar / Pull Ups
3 rounds
28 Double Unders
14 Goblet Squats
7 Toes to Bar / Knees to Elbows
cap time 20′ (hard cap time)

Conditioning

STRENGTH
Lower Body

METCON
Amrap 10′
20 cals Row
30/25 Hands Off Push Ups
60 Air Squats
Amrap 8′
20 cals Row
30 Burpees
45 Air Squats
Amrap 6′
15 cals Row
30 Burpees no Push Ups
30 Air Squats

TUESDAY

CrossFit

STRENGTH
Back Squat
6 x 6 with the 8 Rm of 28/1/19
rest 2/3′ between sets

WOD
Emom 15′
15/20 Wall Ball shots
15/20 cals Row
15/20 Push Ups
Active recovery: run, row, bike @ easy pace

Conditioning

STRENGTH
Upper Body

METCON
Hit
30/45/60/45/30
Work – Rest
Box Jumps
DB Thrusters – light weights –
Single Unders

WEDNESDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 5/7 rounds
1 Power Clean 1 Squat Clean
1 S2O

WOD
For time
8 rounds IGYG
3 Burpees over the bar
3 Deadlifts
3 Hang Power Cleans
3 S2O
3 Burpees over the Bar
rx 70/50

Conditioning

STRENGTH
Total Body

METCON
Amrap 20′
200/150 mt Row
20 Walking Lunges
20 American Swings
20 Sit Ups

THURSDAY

CrossFit

METCON
Row and Obstacles
1 mile Row
20 DB Burpees Step over the Cage
1 mile Row
40 Synchro Box Jump Overs
1 mile Row

Conditioning

STRENGTH
Total Body

METCON
Team of 2
20-30-40-30-20
Burpees over the Plate
KB SDHP
+ 15 Synchro Air Squats after each round

FRIDAY

CrossFit

STRENGTH
Friday pump
3 rounds
– 12/15 DB Glute Bridge Bench Presses
– 15/20 Hollow Rocks
– 10 Ring/Box Dips

WOD
For time
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatches, alternating (30/22,5)
HSPUps

Conditioning

STRENGTH
Core

METCON
In 3′
45 Wall Ball shots
amrap cals machine
rest 1′
In 3′
36 Wall Ball shots
amrap cals machine
rest 1′
In 3′
35 Devil Presses
amrap plate, sandbag or DB Step Overs
rest 1′
In 3′
28 Devil Presses
amrap plate, sandbag or DB Step Overs
Score: sum of cals and Step Overs

Workouts of the week 04.02 / 08.02

03/02

MONDAY

Workout of the day

WEIGHTLIFTING
6 sets for quality
1 Clean Pull + 2 Power cleans** + Front Squat
(**pause in catch position)

WOD
T-2
4 rounds:
A: 15 Clusters
B: cals Row
A & B switch

Score: A+B calories
Time cap: 16′

Veterans
Barbell 70/50 kg – by feel
Newbies
15/12 Power Clusters (1 rep is 1 Power Clean + 1 Thruster)

Conditioning

STRENGTH
Total Body

METCON
3 rounds
In 3′
10 Lateral Dumbell Step Overs
40 Mountain Climbers on Dumbells
amrap no Push Ups DB Burpees
1′ rest
In 3′
15 Burpees Over the Plate
40 Sit Ups
amrap Single Unders
1′ rest

TUESDAY

Workout of the day

WOD
Veterans
In 17′
40 Burpees
30 Toes to Bar / Knees to Elbow
30 Burpees
30 Pull Ups / banded
20 Burpees
30 Chests to Bar / banded
10 Burpees
Amrap Bar Muscle Ups / Jumping Bar Muscle Ups

Newbies (less than 3 months training)
In 17′
40 Burpees
30 Knees to Chest / Leg Raisers
30 Burpees
30 Jumping Pull Ups / Ring Rows
20 Burpees
30 Jumping Chests to Bar / Jumping Pull Ups
10 Burpees
amrap banded strict Pull Ups (minimum 5 on the first set)

Conditioning

STRENGTH
Lower Body

METCON
3 rounds
90″ Row for mt
30″ rest
1′ Bike for mt
1′ rest
1′ Tall Kneeling to Standing – light weights
1′ rest
score: total number of cals, mt and reps

WEDNESDAY

Workout of the day

STRENGTH
4 rounds
Deadlift
8 heavy reps
rest 30″
40″ double KB Wall Sit hold

WOD
For time
50-35-20 reps of:
Wall Ball
Box Jump Over
Dumbell Clean and Jerk

Veterans
MedBall 9/6 kg
Dumbells 22,5
Cap time 15′

Newbies
Medball 6/4 kg
Dumbells 15/10 kg
Cap time 18′

Conditioning

STRENGTH
Total Body

METCON
Cash in Run 200 mt
21-18-15-12-9-6
KB Sumo Deadlift High Pull
Plate Sit Up
Cash out Run 200 mt

THURSDAY

Workout of the day

WEIGTHLIFTING
Option 1:
Every 20” x 2’
1 Muscle Snatch
Rest 1’ (increase weight)
Every 30” x 4’
1 Muscle Snatch

Option 2:
Every 20” x 2’
2 Muscle Snatches (empty bar)
Rest 1’
Every 30” x 4’
1 Muscle Snatch (with weight)

WOD
In 12′
Veterans
20 Power Snatches 42,5/30
20 Power Snatches 50/35
20 Power Snatches 60/42,5
amrap Overhead Squats
emom 5 Burpees over the bar
Workout starts with Burpees

Newbies
20 Power Snatches 35/25
20 Power Snatches 42,5/30
20 Power Snatches 50/35
amrap Overhead Squats / Back Squats
emom 5 Burpees over the bar
Workout starts with Burpees

Score: Time or Reps

Conditioning

STRENGTH
Upper Body

METCON
15′ amrap
7 American Swings 32/24
10 Push Ups Hand Slap
15 Air Squats Synchro

FRIDAY

Workout of the day

SKILL
Handstand Walk

WOD
3 rounds:
1′ American Swings 24/16
1′ Wall Climbs / Wall Support Handstand Hold
1′ Double Unders / Single Unders
1′ Assault Bike
1′ rest

Conditioning

STRENGTH
Cash out

METCON
5 rounds
In 2′
Row 25/19 cals max Burpees over the Row
In 2′
Max weighted Step Ups alternating
2′ rest

Workouts of the week 28.01 / 01.02

26/01

MONDAY

Workout of the day

STRENGTH
Every 3′ x 4
8 Back Squats
*climb up to 8RM

WOD
In 8′
21–18–15–12
cals Row*
Toes to bar
In 8′
12–15–18–21
Burpees
Box Jumps

Conditioning

STRENGTH
Lower Body

METCON
Amrap 10′
Down Ups, ladder of 3
15 Wall Ball shots after each set / Air Squats
Amrap 7′
7 cals Bike or Ski
7 American Swings
7 Sit Ups

Beginners:
Amrap 10′
Down Ups, ladder of 3
15 Air Squats after each set
Amrap 7′
7 cals Bike easy pace
7 KB Deadlifts
7 Sit Ups

TUESDAY

Workout of the day

STRENGTH
3×3 segmented Power Snatches, 1” pause above the knees
3×3 Power Snatches touch and go

WOD
For time
35-25-15
Power Snatches
Wall Ball shots

Conditioning

STRENGTH
Upper Body

METCON
Panic breathing
For time (with a partner)
500-400-300-200-100 mt Row (x2)
partner Kettlebell Rack Holds (24/16 kg)
5 Burpees penalty for every kettlebell drop

WEDNESDAY

Workout of the day

WOD
2 rounds for time
100 cals Row (switch every 25)
50 Handstand Push-Ups (total)
30 synchro Down Ups

Conditioning

STRENGTH
Total Body

METCON
5 rounds for time
6 single arm Clean and Jerks each
12 Box Jumps

THURSDAY

Workout of the day

STRENGTH
every 3′ amrap Bench Presses @bodyweight x 4
scale down to ¾ bodyweight or ½ bodyweight
8 reps minimum

WOD
For time
10–1
Double Kettlebell Cleans
Chests to Bar
35 Double Unders after each round

Conditioning

STRENGTH
Lower Body

METCON
Double Tabata – 8′ work –
alternating exercises
– Mountain Climber
– Air Squat
rest 2′
Double Tabata – 8′ work –
– Russian Swings
– Burpees

FRIDAY

Workout of the day

STRENGTH
9′ emom
1′ Handstand Holds
1′ 10/15 Hollow Rocks + Hollows Holds
rest

WOD
Wod roulette

Conditioning

STRENGTH
Core

METCON
Wod roulette

Workouts of the week 21.01 / 25.01

19/01

MONDAY

Workout of the day

SKILL
Bar Muscle Up

WOD
Amrap 7′
10 Snatches
3 Bar Muscle Ups
rest 3′
Amrap 7′
12 Overhead Squats
9 Chests to Bar

Conditioning

STRENGTH
Total Body

METCON
For time
3 rounds for time
20 American Swings
20 Push Presses
20/15 cals Row
20 Goblet Squats
20 Down Ups
20 Deadlifts
20 Sit Ups
cap time 20′

Beginners:
2/3 rounds
15/10 Plates ground to Overhead
15/10 Push Ups
15/10 cals Row
15/10 Air Squats
15/10 Burpees no Push Ups
15/10 KB or Plate Deadlifts
15/10 Sit Ups

TUESDAY

Workout of the day

STRENGTH
Emom 10′
3 Push Presses

WOD
5 rounds
1′ Bike
1′ American Swings
1′ Box Jumps Over
1′ rest

Conditioning

STRENGTH
Lower Body

METCON
4 rounds
Wallball shots
DB Cleans 22,5/15
Lateral Burpees over the DB
1 round 35w 25r
1 round 40w 20r
1 round 45w 15r
1 round 50w 10r
(Beginners: scale down the Cleans’ weight and to Prisoner Step Over, no Lateral)

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Emom 6′
2 Low Hang Squat Cleans
then directly to:
Emom 4′
2 Squat Cleans

WOD
Amrap 10′
Ladder of 3
Squat Cleans
Handstand Push Ups
rest 5′
then 5′:
20″ on / 20″ off / 20″ on
Shuttle Run or Row or Bike
(high but bearable intensity all along the workout, no sprint)

Conditioning

STRENGTH
Total Body

METCON
Emom 15′
Row 250/200 mt
12 Dumbell Lateral Steps Over
30/40 Mountain Climbers

Beginners:
Row 200/150 mt
12 Steps Over
30″ Mountain Climbers or Plank

THURSDAY

Workout of the day

FOCUS
Specific Warm Up

WOD
Open 18.1
8 Toes to Bar
10 Clean and Jerks – 5 each –
14/12 cals Row

Conditioning

STRENGTH
Upper Body

METCON
2 rounds
Amrap 4′
10 Hands Off Push Ups
12/9 cals Bike / Ski
1′ rest
Amrap 4′
10 Burpees to plate
12 Ring Rows

FRIDAY

Workout of the day

STRENGTH/SKILL
Quality Day
3/4 rounds
6 Sumo Stance Good Mornings
10 or amrap Ring Push Ups or Dumbells
8 Barbell or Dumbell Up Right Rows

WOD
Emom 15′
20 Kettlebell Russian Twists
4 Double KB Deadlifts + 4 KB Cleans + 4 Reverse Lunges (each)
30″ max effort Machine

Conditioning

STRENGTH
Total Body

METCON
5 rounds
10 Box Jumps
20 alternating Dumbell Snatches 15/10
50 Air Squats

Beginners:
Amrap 15’/20′
10 Box Jump Steps Down
20 alternating Dumbells Ground to Overhead
35 Air Squats
rest 40″/1′ after each round

Workouts of the week 14.01 / 18.01

12/01

MONDAY

Workout of the day

WEIGHTLIFTING
Power Clean
7′ to find 1 Rm of the day

WOD
Hero’s Monday – Holleyman, team of 2
30 rounds for time, 1 round each
1 Power Cleans
3 Handstand Push Ups
5 Wall Ball shots

Conditioning

STRENGTH
Upper Body

METCON
Emom 15′
12/18 cals Row
10/15 cals Bike
10 Half Kneelings to Standing

TUESDAY

Workout of the day

SKILL REVIEW
Focus: Thruster Cycling
Work on 5 reps touch and go

WOD
For time
55 Thrusters 50/35
55 Burpees to plate / bar
rest 3′
55 Steps over the Box
55 cals Machine
rest 2′
55 Renegade Rows
55 High Box Jumps

Conditioning

STRENGTH
Total Body

METCON
6 rounds amrap
2’30” on / 30″ rest
30 Goblet Squats
20 Hands Off Push Ups
10 Burpees to plate
total time 17′:30″

WEDNESDAY

Workout of the day

STRENGTH ENDURANCE
Deadlift
Emom 10′
4/6 reps touch and go with 75% 3 Rm of December 12th

WOD
For time
9-12-15-18-21
American Swings
21-18-15-9
Knees to Elbows

Conditioning

STRENGTH
Core

METCON
Amrap 20′
50 Single Unders
3 rounds
15 Air Squats
10 Push Ups
40 Single Unders
2 rounds
15 American Swings
10 Sit Ups
30 Single Unders
1 round
15 Burpees
10 Lunges each

THURSDAY

Workout of the day

WEIGHTLIFTING
4 X 3 Low Hang Power Snatch
3 X 3 Hang Squat Snatch

WOD
Hang Power Snatches
9-7-5
Back Squats
18-14-10

CASH OUT
1′ on / 1′ off
Bike, aerobic effort, 65% intensity

Conditioning

STRENGTH
Total Body

METCON
Dumbell Clean and Jerks
Box Jumps
cals Row
35″ work
45″ work
55″ work
1′ work

FRIDAY

Workout of the day

WOD
Emom 30′
Odd
– 35 cals Row
– 20 Double Kettlebell Cleans max distance Double Kettlebell rack
– 75 Double Unders, amrap 10 Hang Clean and Jerks each arm (15 extra Double Unders after each set)

Conditioning

STRENGTH
Lower Body

METCON
For time
100 Steps over the Box
100 Wall Ball shots
100 Planks to Tall Plank