CROSSFIT

MONDAY
Strength Test + AMRAP

1RM Back Squat
1RM Strict Pull-Up (weighted)
+
7 min AMRAP (coach choice)

TUESDAY
Power Test + Strength Endurance Test

1RM Power Clean
+
3′ AMRAP Power Clean
@1X BW Men
0.75X BW Women

WEDNESDAY
Aerobic Power Test

2K Row for time

THURSDAY
Active Recovery

FRIDAY
Aerobic Endurance Test

20′ AMRAP
11 Box Jump-Step Down (24/20)
11 American Kettlebell Swings (24/16)
11 Down Up
11 Wallball (9/6)

SATURDAY
Test Open Day

GPP

MONDAY
Total Body + Aerobic AMRAP

Every 2 min x 10 min
Dual Kettlebell Front Squat 5, pausa @ bottom
Dual Kettlebell Push Press 5 pausa @ top
Dual Kettlbell Thruster 5 pausa @ top
+
Conditioning
8 min Amrap
10 down Up
15/12 cals Row/bike

rest 4 min

8 min Amrap
15 russian swing
20 sprinter mountain climbers
30 Air Squat

TUESDAY
Upper Body + Dumbbell and Body Weight

4 sets:
8-10 3Point Dumbbell Row each
10-12 standing plate raise
20-30 russian twist
+
Amrap 12
10 Db Hang Power Clean o Alternating
10 Box Jump Step Down
10 Db Deadlift
10 Sit Up

WEDNESDAY
Core + Aerobic Endurance

Amrap 20 min
200 mt run / 40 sec bike
3 rounds
3 Hang Devil Press
6 Reverse Lunges (front rack)
9 burpees over the PVC

THURSDAY
Structural Strength + Strength Endurance

Every 3 min x 4
6-8 Floor Press
40 sec Wall Sit Goblet
+
For Time
3 – 6 – 9 – 12 – 15 – 18 – 21
Goblet Squat
Hands Off Push Ups

rest 3 min

21 – 18 – 15 – 12 – 9 – 6 – 3
Kb Sumo Deadlift High Pull
Sit Up

FRIDAY
Lower Body + Intervals

3/4 sets
10 Db Romanian Deadlift, 30×1
10 Single Leg Glute Bridge each
+
Amrap 12 min
35 Sec On 25 sec Off
Weighted Step Over
Db Snatch

CROSSFIT

MONDAY
Overhead Squat Strength + Snatch, Toes to Bar and Burpees

A1. Snatch Push Press + Overhead Squat – 4×4(1+1)
A2. Mobility or Stability Drill
+
15-12-9-6-3
Kipping T2B or Knees to Chest
Burpee-to-target
Hang Power Snatch (43/30)
*12 minute cap

TUESDAY
Plyometrics and Midline + Mixed Aerobic

10 minutes for quality
5 Broad Jumps
10 Banded Plank Row
10 Plate Overhead Sit-ups
+
12 minutes @85%
12 Calorie Row/Bike
6 Dumbbell Mr Spectacular (15/10/hand)
3 Dumbbell Thrusters (15/10/hand)
+
Rest 5 minutes
+
12 minutes @85%
12 Calorie Row/Bike
6 Single Arm Dumbbell Power Cleans, alt (22/15)
3 Single Arm Dumbbell Thrusters/side (22/15)

WEDNESDAY
Upper Strength + Strict Handstand and Row

A1. Half Turkish Get-up – 4×4-6/side; rest 30-sec
A2. Strict Pull-up or Negative – 4×4-6; rest 30-sec
A3. Deficit Push-up – 4×8-12 @20X1; rest as needed
+
12 minute AMRAP
1, 2, 3…etc
Strict HSPU or Wall Walk
*between each round perform 8/6 Calorie Row

THURSDAY
Mobility + Structural Hinge/Upper Push + Swing and Jump

12 minute EMOM
1 – 12-16 Alternating Dumbbell Push Press
2 – 12-16 Cross Body RDL
3 – 30-45-sec Front Plank Reach
+
5RFT
20 Russian Kettlebell Swings (32/24)
10 Burpee Box Jump Overs (24/20)
*15 minute cap

FRIDAY
Clean Technique + Partner Chipper

A. Tall Clean – 3×5; rest 60-sec
B. Clean Deadlift + Clean + Hang Clean – Every 90-sec x 10: 1+1+1
+
Partner Workout – For Time
Partner 1 – 50/35 Calorie Row

-into-

«Double Grace»
60 Clean and Jerks (60/40)

-into-

Partner 2 – 50/35 Calorie Row
*16 minute cap

SATURDAY
Monster Mash

00-07 min
5RFT
10 Push Press (35/25)
30 Double Unders

07-14 min
5RFT
7 Overhead Squat (35/25)
7 C2B

14-21 min
5RFT
10 Sumo Deadlift High Pull (35/25)
10 Hand Release Push-ups

GPP

MONDAY
Structural Strength + WGM Conditioning

A1. 4 x 8 Incline Chest Press
A2. 4 x 12 Tall Kneeling Plate Raise
+
21 – 18 – 15 – 12 – 9 – 6 – 3
Hands off Push Ups
Alternating Hang Db Clean and Jerk
10 Cal Row between Rounds

TUESDAY
Absolute Strength + Muscular Endurance

A1. 4 x 6 Dual Kb Sumo Deadlift
A2. 4 x 40 sec Body Hollow Hold
+
Every 2 min x 12 min
10 Goblet Squat 32/24
5 NPUB Broad Jump
15 Russian Swing 32/24

WEDNESDAY
Structural Strength + Team Workout

Every 2 min x 10 min (5 rounds)
12 Alternating Shoulder Press
12 Alternating Dual kb Rack Reverse Lunges

rest 3 mim

Team Wod
Amrap 15
IGYG Style
3 Box Jump
6 Dual Kb Thruster
18 Double Unders

THURSDAY

Aerobic Endurance + Metcon

Emom 10 – alternating
– 35/50 Double Unders
– 10/12 Renegade Row

rest 5

3 Rounds
35 Cal Row
10 Devil Press
rest 1 min

FRIDAY
Kb Complex + Grinder + Finisher

Complex
4 x 3 (1 Deadlift 1 Dead Clean) x Side
+
For Quality
10 – 8 – 6 – 4 – 2
Dead Clean each
20 – 18 – 16 – 14 – 12
Quadruped Shoulder Tap
+
For Time
30 Burpees Reverse Lunges

CROSSFIT

MONDAY
Back Squat Intensity + Gymnastics and Aerobic Intervals

A. Back Squat – 5×3 @31X1; rest 2 minutes
+
Every 7 minutes for 14 minutes
15/12 Calorie Assault Bike
15 Burpees
12/9 Calorie Assault BIke
12 Hand Release Push-up
9/6 Calorie Assault Bike
9 T2B

TUESDAY
Structural Upper and Lower + Pull, Squat, Jump Triplet

12 minute EMOM
1 – 10 DB Reverse Lunges, alt
2 – 10 Renegade Rows, alt
3 – 30-45-sec Wtd Hollow Hold
*scale Wtd Hollow Hold, for Hollow Hold ro Bent Hollow Hold
+
12 minute AMRAP
5 Deadlifts (100/70)
10 Wallball (9/6)
30 Double Unders
*scale the Deadlifts to 70%
**scale Double Unders to Single Unders (x3)

WEDNESDAY
Dynamic Barbell + Partner Barbell Conditioning

A. Hang Power Clean – 10 minute EMOM: 3 reps
*pause in the receiving position for one second on each rep
+
Partner Workout
For Time
30 Burpee Box Jump Overs (24/20)
30 Hang Power Cleans (60/40)
20 Burpee Box Jump Overs (24/20)
20 Hang Power Cleans (70/50)
10 Burpee Box Jump Overs (24/20)
10 Hang Power Cleans (80/60)
*partition as needed
**12 minute cap

THURSDAY
Chest-to-bar and Handstand Strength + Aerobic Power Test Prep

A. Strict Chest-to-bar Pull-up – 5×3; rest 2 minutes
*weighted as able
B. Strict Handstand Push-up – 3xMAX; rest as needed
+
Test Day Prep
5 sets
500m Row @85-90%
Rest 2 minutes

FRIDAY
Snatch Technique + Overhead Lunges and Swings

A. Hang Muscle Snatch – 3×5; rest 60-sec
B. Power Snatch + Overhead Squat – Every 90-sec x 10: 1+2
+
8 minute AMRAP
7.5m Single Arm Overhead Walking Lunge, L
7.5m Single Arm Overhead Walking Lunge, R
15 Kettlebell Swings (24/16)

SATURDAY
Devils Saturday

45/30 Calorie Row
12 Single Arm Devils Press, L
12 Single Arm Devils Press, R
30/20 Calorie Row
9 Single Arm Devils Press, L
9 Single Arm Devils Press, R
15/10 Calorie Row
6 Single Arm Devils Press, L
6 Single Arm Devils Press, R
*25 min cap

GPP

MONDAY
Total Body + Intervals

Total Body
Every 3 min x 5
5 Dual Kb – Db Front Squat
5 Dual Kb Push Press
4/5 Dual Kb Reverse lunges each / Front Squat
+
Intervals
5 rounds
3 min Amrap
15 Air Squat
12 Kb Deadlift
9 Hands Off Push Ups
*rest 1 between rounds

TUESDAY
Upper Body + Power and Core Endurance

4 Sets:
5 Single Arm Bent Over Row each
10 Bent Over Crush Grip Kb Row
10 Back Extension + 30 sec Arrested Superman
rest 90 sec
+
10 Rounds for Time
10 Cal Row
15 Plate G2O
30 sec Body Hollow Hold

WEDNESDAY
Shoulder Strength + Aerobic

3 sets:
6 Half Kneeling Landime/Kb Shoulder Press
8 Side Plank Rotation
40 sec Weighted Hollow Body Hold
+
Amrap 18
4 Hang Devil Press
8 BNPU
12 Sit Up
16 Reverse Lunges
20 Double Unders / 40 Single Unders

THURSDAY
Structural Strength + Ladders

Every 3 min + 4 rounds
12/16 Alternating Glute Bridge Floor Press
40 sec Wall Sit plate press
+
8 minute AMRAP
3, 6, 9…etc
Dumbbell Front Squat
Push-ups
> rest 3
6 minute AMRAP
2, 4, 6… ETC
Db Deadlift
Sit Up

FRIDAY
Strength Wod + Dumbbell Finisher

5RFQ
10 3Points DB Row, L
10 Single Arm DB Deadlift, L
10 3Points DB Row, R
10 Single Arm DB Deadlift, R
20 Plank Shoulder Taps, alt
rest 5
Amrap 12
6 Single Arm Clean and Jerk L
6 Single Arm Clean and Jerk R
12 Single DB Step Up

CROSSFIT

MONDAY
Overhead Squat Strength + Gymnastics and Barbell Couplets

A1. Overhead Squat – 4×5
*pause in the bottom position on each rep
A2. Mobility or Stability Drill
+
For Time
10-8-6-4-2
Kipping T2B or Knees to Chest
Hang Squat Cleans (40/30)
+
Rest 2 minutes
+
2-4-6-8-10
Kipping Handstand Push-up or Wall Walk*
Hang Power Cleans (60/40)

TUESDAY
Plyometrics and Midline + Mixed Aerobic Work

10 minutes for quality
5 Seated Box Jumps
10 Bird Dogs
20 Russian Twists
+
10 minutes @85%
12 Calorie Row/Bike
8 Dumbbell Box Step-up, alt (22/15)
4 Single Arm Devils Press, alt (22/15)
+
Rest 5 minutes
+
10 minutes @85%
12 Calorie Row/Bike
8 Dumbbell Power Snatch, alt (22/15)
4 Single Arm Overhead Reverse Lunge/side (22/15)
*consistent aerobic pace throughout, this should be like a «40 min AMRAP pace» on each one

WEDNESDAY
Gymnastics Strength + High Skill and Row

A1. Turkish Get-up Sit-up – 4×4-6/side; rest 30-sec
A2. Strict Pull-up or Negative – 4×3-5; rest 30-sec
A3. Weighted Push-up – 4×8-12 @20X1; rest as needed
+
For Time
750m Row
12 Burpee Pull-ups
500m Row
9 Burpee C2B
250m Row
6 Burpee Bar Muscle Ups
*12 minute cap

THURSDAY
Mobility + Structural Balance + Squat and Jump Couplet

6 minute EMOM
1 – 90/90 Hip CARs
2 – Hip Flow Complex
+
12 minute EMOM
1 – 8 Single Arm Push Press/side
2 – 8 Suitcase Deadlift/side
3 – 30-45-sec Front Leaning Rest
+
8 minute AMRAP
16 Wallball (20/14)
32 Double Unders

FRIDAY
Clean Technique + Partner Workout

A. Muscle Clean – 3×5; rest 60-sec
B. Power Clean + Hang Clean – Every 90-sec x 10: 1+2
*focus on speed and positions
**if technique is good build as able
+
For Time (Partner Work)
100/70 Calorie Row
-straight into-
15-12-9-6-3
Thrusters (43/30)
Kettlebell Swings (32/24)

SATURDAY
Gymnastics Endurance

3RFT
20/15 Calorie Row/Bike
-into-
3 rounds of:
5 Kipping Handstand Push-up
10 Kipping Pull-ups
15 Box Jump-step down

GPP

MONDAY
Legs Strength / Power + Power Endurance

4 sets:
5 Seated Double Kb Squat
5 High Box Jump/Box Jump
+
4 Rounds
35 Air Squat
20 AmerIcan Swing
10 Burpees Broad Jump
1′ rest between

TUESDAY
Arms and Midline Strength + Aerobic Endurance

Emom 12
30/40 sec ring / db / FLR
30 sec Kb crush grip floor press
rest
+
Amrap 10
90 sec on 30 sec off
Row
Prisoner Reverse Lunges
– rest 3 min
5 Sets
40 sec On 20 sec Off
Quadruped Shoulder tap
Row

WEDNESDAY
Pull Complex + Intervals

Pull Complex
Every 2 min x 5 min
9 Db Deadlift
6 Db Bent Over Row
Max Shrug
+
4 Rounds 19 min total work
1-2 run 200 mt
2 – 4 Amrap*
4 – 5 rest
*3 Single Arm Devil Press each – 12 Sit Up

THURSDAY
Shoulder and Glutes FBB + Grinder

4 sets:
6 Half Kneeling Shoulder Press
40 sec Banded Glute Bridge hold
+
Amrap 12
5 Single Arm Push Press each
5 Plank kb Drag
10 Cal Row

FRIDAY
Double Amrap + Pump

10 min amrap
10 Alternating Db Snatch
10 Burpees no Push Ups
30 Double Unders
– rest 3
10 min amrap
10 Squat (db on shoulder 5/5)
20 Sprinter Mountain Climbers
30 Double Unders
– rest 5 min
Pump

CROSSFIT

MONDAY
Barbell Cycling + Squat Endurance + Recovery

A. Power Snatch – 60-sec AMRAP (35/25)
*scale to American Kettlebell Swings (32/24)
+
B. Front Squats – 1xAMRAP (BW/0.75 BW)
*scale to lighter weight
**from floor
+
10 minutes @80%
10/8 Calorie Row
10 Walking Lunges
30-45-sec Side Plank/side

TUESDAY
Kipping Endurance Test + Partner Workout

For Time
50 C2B or Pull-up or T2B or Kipping K2C
*first set perform a max set
**6 minute cap
+
Partner Workout
14 minute AMRAP
13 Dumbbell Deadlifts (22/15/hand)
12 Dumbbell Box Step-ups, alt (22/15/hand)
11 Dumbbell Push Press (22/15/hand)
*alternate partner every movement

WEDNESDAY
Mixed Modal + Mobility

00-10′
For Time
30-20-10
Kettlebell Swings (24/16)
*15 Burpee Box Jump Overs b/w
10-20′
For Time
10-20-30
Wallball
*15 Burpee Box Jump Overs b/w
+
12 minute EMOM
1 – 30-45-sec Hip CARs, alt
2 – 30-45-sec Lizard Stretch, L
3 – 30-45-sec Lizard Stretch, R

THURSDAY
Clean Complex + Gymnastics Skills

A. Power Clean + Front Squat + Push Jerk – Every 2 minutes for 12 minutes: 3+2+1
*reset the bar on each power clean
**focus on movement and positions aim for 60-80%
+
10 minute AMRAP
3 Bar Muscle Up
6 HSPU
12 Pistols, alt

FRIDAY
Upper Strength + Rowing and Bodyweight Intervals

Every 90-sec x 8 (12 mins)
1 – 8-12 Dumbbell Floor Press
2 – 8-12 Ring Rows
+
Every 4 minutes for 24 minutes
1 – 500m @85%
2 – 2 minute AMRAP
*each AMRAP consists of
20 Double Unders or 40 Singles
5-8 Hand Release Push-up

GPP

MONDAY
Upper Body
+
Power Endurance Interval
4 sets:
2 min Row @75%
1 rest
2 min Amrap
10 Hang Snatch alt (5/5)
20 Air Squat
1 rest

TUESDAY
Lower Body Strength / Power
+
Aerobic Amrap
Amrap 18
9 Hands Off Push Ups
12 Single Arm Suitcase Kb Reverse Lunges (6/6)
15 Sit Up
18 Double Unders

WEDNESDAY
Shoulder Core Strength
+
Press and Jump Workout
5 Rounds for Time
10 Db Push Press
10 Box Jump step Over / Step over

THURSDAY
Total Body
+ Db Conditioning Interval
Amrap 7
10 Cal Row
6 Hang Power Clean
rest 3 min
Amrap 7
12 Sit Up
6 Power Clean
4 Burpees Over

FRIDAY
Body Weight Aerobic
5 Rounds for Time
50 Single Unders
40 Step Up
3O Sit Up
20 Push Ups
2′ rest between
+ Pump

CROSSFIT

MONDAY
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – 10RM
*perform with good control TNG
+
For Time
30 Power Cleans (40/30) or 30-40%
20 Power Cleans (60/40) or 50-60%
10 Power Cleans (80/55) or 70-80%
*10 minute cap

TUESDAY
Volume Accumulation + Team Wod

10 minutes for quality
2 Turkish Get-ups/side
4-8 Pistols, alt
30-45-sec Marching Bridge
+
16RFT YGIG
250/200m Row
8 Burpee Over Erg
*24 minute cap

WEDNESDAY
S2OH Strength Endurance + Mixed Modal Test

A. Shoulder-to-overhead – 5RM
+
18 minute AMRAP
15 Box Jump-step down
12 Shoulder-to-overhead (52/35)
9 T2B

THURSDAY
Mixed Aerobic Intervals

8 minutes @80%
4, 8, 12…etc
Calorie Bike/Row
Dumbbell Power Snatch, alt
+
8 minutes @80%
5, 10, 15…etc
Calorie Row
Air Squats
+
8 minutes @80%
6, 12, 18…etc
Calorie Bike/Row
Abmat Sit-ups
*rest 4 minutes between each workout

FRIDAY
Burgeron Bleep Test

1 – 30-sec Bike/Row
2 – 5 Thruster + 5 Pull-ups + 5 Burpees
3 – Rest
+
Burgeron Bleep Test
EMOM till fail
7 Thrusters (43/30)
7 Pull-ups
7 Burpees
*20 minute cap

SATURDAY
Carries + Strict Gymnastics

15 minute EMOM
1 – 30-45-sec Suitcase Carry, L
2 – 30-45-sec Suitcase Carry, R
3 – 30-45-sec Tall Kneeling Halo
4 – 30-45-sec Goblet Tall Kneeling to Standing
5 – Rest
+
3RFT
500m row
21 Push-ups
12 Strict T2B
*17 minute cap

GPP

MONDAY
Lower Body
+
Power Endurance
For Time
20 – 2
Cal Row
2 – 20
Russian Swing

TUESDAY
Total Body
+
Amrap 15 min
Synchro
10 Box Jump-step down
12 Single Arm Push Press (6/6)
10 Box Jump-step down
12 Hang Db Snatch (7/7)

WEDNESDAY
Upper Body
+
Intervals
Amrap 18
35 sec On 25 sec Off
Row
NPUB High Jump
Forearm Plank

THURSDAY
Skill
Sumo Deadlift High Pull
+
3 Workouts
Strength Endurance Workout
12 min Volume Accumulation
10 Suitcase Kb Lunges
20 Quadruped Position Shoulder Tap
30 Air Squat

3 min rest

10 min Amrap
10 Kb Sumo DLHP
10 Reverse Sit Up/Sit Up
30 Sprinter Mountain CLimbers

3 min rest

Amrap 8 min
200 m. Run
20 Plate G2O

FRIDAY
Skill
Double Unders
+
Sweat Session
21 – 18 – 15 – 9 – 6 – 3
Step on the Box
20/15 Double Unders o 40/30 Single Unders
+
Pump

CROSSFIT

MONDAY
Front Squat / Kipping Endurance

A. Front Squat – 3×10; rest 2-3 minutes
+
3 sets
5 minute AMRAP
20/15 Calorie Row
20 Wallball (20/14)
AMRAP Kipping Pull-ups or C2B
Rest 2 minutes between

TUESDAY
Mixed Cyclical Intervals

Every 3 minutes for 12 minutes (4 sets)
8/6 Calorie Assault Bike
8 Burpees
30 Double Unders
*aiming for 90-sec work and 90-sec rest (1:1)
+
Every 2 minutes for 12 minutes (6 sets)
1 – 8 Box Jump Overs + 10/8 Calorie Assault Bike
2 – 5/5 Dumbbell Hang Power Snatch + 10/8 Calorie Assault Bike
*aiming for 90-sec work 30-sec rest (2:1)
+
12 minute EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Burpees
3 – 50 Double Unders
*aiming for 45-sec work and 15-sec rest (3:1)
***Rest 3-5 minutes between each workout***

WEDNESDAY
Handstand Midline Strength

+
10 minutes for quality
2-3 Wall Walks
6-8 Dbl KB Front Rack Tall Kneeling to Standing
*focus on good positions throughout and keeping the best front rack position possible
+
15-12-9-6-3
Strict Pull-ups or Ring Rows (21-18-15-12-9)
*between each set perform 8 SA Overhead Reverse Lunges/side
**15 minute cap
+
3 sets
Max Reps Push-ups @21X1
*strict in the tempo – aim for 8+ reps adjust to box or knees to hit the target volume

THURSDAY
Snatch Position + Midline Amrap

A. Snatch Deadlift – 4×3; rest 2 minutes
*pause 1″ off of the floor, below knee and above knee
**nothing heavier than 110% of best snatch
+
11 minute AMRAP
15 Kettlebell Swings (24/16)
20 Abmat Sit-ups

FRIDAY
Barbell Cycling + Team Wod

A. Power Clean + Push Jerk – Every 3 minutes for 9 minutes: 10 reps AFAP (60/40)
+
Partner Workout Alternate Movements
20 minute AMRAP
7 T2B
7 Power Cleans (60/40)
7 Bar Facing Burpees
*flow – partner 1 = toes to bar, partner 2 = power cleans, partner 1 = burpees, partner 2 = toes to bar

GPP

MONDAY
Shoulder Legs Strength
+
Amrap 12
Ladder 3
Step over/on Box
Push Press

TUESDAY
Upper Body
+
Intervals 2 min On 2 min Off X 5
200 mt run
amrap Box Jump step Down
+
Extra
100 Banded Curls

WEDNESDAY
Lower Body Strength / Power endurance
+
6 Rounds
12 Cals
12 NPUB
+
100 Frog Pump

THURSDAY
Skill
+
For Time
500 mt run
5 Rounds
8 Db Hang Power Clean
12 Sit Up
500 mt run
3 rounds
8 Db Hang Power Clean
12 Sit Up
500 mt run
30 Db Hang Clean

FRIDAY
Row Technique
+
Amrap 20
55 Reverse Lunges
55 Cals Row
55 Hands Off Push Ups
+
200 Russian Twist
3′ forearm plank

CROSSFIT

MONDAY
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – 10, 8, 6, 6; rest 2 minutes
*perform TNG with control and perfect positions, no bouncing
+
12 minute EMOM
1 – 9 P Cleans (40/30) or 30-40%
2 – 6 P Cleans (60/40) or 50-60%
3 – 3 P Cleans (80/55) or 70-80%
4 – Rest
*scale or adjust weight to something easy to change weights on the barbell

TUESDAY
Pistol Positional Development + Aerobic Bodyweight

A. 3-5 sets for quality
6-10 Concentric Pistols, alt
6-10 Pistol w/ Toe Support, alt
30-sec Single Leg Hollow Tuck/side
+
5RFT
10 Box Jump-step down
10 Push-ups
30 Double Unders
5 Strict Pull-ups
*13 minute cap

WEDNESDAY
S2O Strength Endurance + Team Wod

A. Shoudler-to-overhead – 5, 4, 3, 3; rest 2 minutes
+
7 minute AMRAP
Partner 1 – 7 SA DB Hang Clean and Jerk + 5 SA DB Thruster/side
Partner 2 – Hang
rest 3 minutes
7 minute AMRAP
Partner 1 – 7 SA DB Deadlift + 5 SA DB Hang Squat Clean/side
Partner 2 – Front Leaning Rest
*partner on the dumbbell is not able to work unless the non-working partner is holding the correct position

THURSDAY
Mixed Aerobic Intervals

3 minutes Bike/Row @80%
5 minute AMRAP
Russain KBS (24/16)
*every break perform 5 Burpees
+
3 minutes Bike/Row @80%
5 minute AMRAP
Wallball (20/14)
*every break perform 5 Burpees
+
3 minutes Bike/Row @80%
5 minute AMRAP
Hang Power Snatch (30/20)
*every break perform 5 Burpees
*rest 3 minutes between each workout – total 39 mins

FRIDAY
Weightlifting Skill + Thrusters Pull-up Development

A. Tall Clean – Every 90-sec x 6: 3 reps
*focus on positions and speed
+
15 minute EMOM
1 – 5 Thrusters (35/25) + 10 Pull-ups
2 – 5 Thrusters (35/25) + 10/8 Calorie Row
3 – Rest

SATURDAY
Metcon

For Time
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed

GPP

MONDAY
Upper Body
+
Sweat Session
Amrap 15
30/24 cal row
20 hands off push ups
10 db clean
+
Extra: Biceps

TUESDAY
Lower Body
+
Burner
5 Rounds
10 Dual Kb Rack Reverse Lunges 24/16
10 Burpees Squat Jump (BNPU + SJ)
30 Mountain Climbers
rest 1′

WEDNESDAY
Shoulders & Core
+
Intervals
Every 3′ x 5
250 mt row
15 UB American Swing
+
Abs

THURSDAY
Metcon
EMOM 20
15 Air Squat
10 Sit Up
5 Push Ups
+
Recovery Run / Stretch

FRIDAY
Choose your Pump
+
Amrap 10/12
12 Bike Cals
10 Hang Clean and Jerk (5/5)

SATURDAY
Metcon

CROSSFIT

MONDAY
Mixed Aerobic and Mini Chipper Intervals

0-6 minutes
1000/750m Row @80%
or
1.5/1 Mile Assault Bike @80%
6-12 minutes
For Time
40 Walking Lunges
20 Kettlebell Swings (32/24)
12-18 minutes
1000/750m Row @80%
or
1.5/1 Mile Assault Bike @80%
18-24 minutes
For Time
40 NPUB
20 Kettlebell Swings (32/24)
24-30 minutes
1000/750m Row @80%
or
1.5/1 Mile Assault Bike @80%
30-36 minutes
For Time
40 Sit-ups
20 Kettlebell Swings (32/24)
*aiming for 3-4 minutes work on each piece and the exact same time on the Row and Bike pieces

TUESDAY
Front Squat Strength Endurance + Kipping Development

A. Front Squat – Every 90-sec x 10: 4-6 reps @20X1
*use a similar weight to last week, no more than 10%
+
0-8 minutes
21-15-9
T2B
Wallball (20/14)
8-16 minutes
21-15-9
Kipping Pull-ups
Box Jump-step down (24/20)

WEDNESDAY
Gymnastics/Grip Strength + Shoulder Burner

A. Every 90-sec x 8 (12 mins)
1 – 3 Wall Walks + HS Hold to 45-sec
2 – 8 Double Kettlebell Deadlifts + FC Hold to 45-sec
+
For Time
100 Push-ups
*Every break perform 25 Unbroken Double Unders
**10 minute cap

THURSDAY
Weightlifting Positions + Triplet AMRAP

A. Segmented Power Snatch – 4×3; rest 2 minutes
*pause below the knee and in the receiving posiiton each rep
**use a similar weight to last week, no more than 10%
+
15 minute AMRAP
7 Hang Power Snatch (50/35)
7 Overhead Squat (50/35)
14 Burpee Over Bar

FRIDAY
Light Barbell Cycling + Partner Interval Workout

A. 3 sets
10-15 Hang Squat Clean (40/30)
rest 30-sec
10-15 Power Clean n Jerk (40/30)
rest 30-sec
10-15 Thrusters (40/30)
2 minute rest
*all sets must be unbroken, scale weight accordingly
+
Partner Workout YGIG
10RFT (5 rounds each)
15/10 Calorie Assault Bike
8 Burpee Pull-ups
*15 minute cap

SATURDAY
Kneeling Kettlebell Complex + FGB Chipper

A. Half Kneeling Kettlebell Clean + Windmill Press – 5×4/side; rest 2 minutes
+
3RFT
30 Wallball (20/14)
30 SDHP (35/25)
30 Box Jumps (20)
30 Push Press (35/25)
30 Calorie Row
*24 minute cap

GPP

MONDAY
Lower Body
+
Db Core Workout
3 Rounds
20 Alternating Dumbell Snatch
20 Burpees
20 Tuck Ups
20 Hang Clean and Jerk (10/10)
20 Down Up
20 Sit Up
+
Extra: Abs

TUESDAY
Total Body
+
Power Sprint
3 Rounds
500 mt run/row
21 Plate GTO
12 Box Jump Over

WEDNESDAY
Upper Body
+
Aerobic Amrap
Amrap 15′
21 american swing 24/16
15 goblet squat
12 burpees broad jump over the plate
+
Extra: shoulders

THURSDAY
Strength Endurance
3 Rounds
4′ For Quality – 45″ On 15″ Off
Wall Sit
Amrap Box Jump Step Down
Elbow Plank
Amrap Dumbell Push Press
rest 1′ between
+
Killer Amrap
4′ Amrap
Burpees Box jump

FRIDAY
Sweat Day
Amrap 20′
15/10 cal row
30 air squat
20 devil press
10 burpees to plate
+
Choose your Pump

SATURDAY
Metcon

CROSSFIT

MONDAY
Deadlift Strength Endurance + Barbell Cycling

A. Deadlift – EMOM 10 minutes: 2 reps @4012
*touch and go reps, strict on the tempo
+
For Time
4 rounds of
12/8 Calorie Assault Bike/Row
6 Power Cleans (60/40)
-straight into-
4 rounds of
12/8 Calorie Assault Bike/Row
12 Hang Power Cleans (40/30)
*15 minute cap

TUESDAY
Pistol Positional Development + Aerobic Bodyweight

A. 3-5 sets for quality
4-8 Box Pistols/side
4-8 Band Assisted Pistols/side
20-30-sec Box Pistol Isometric/side
+
8 minute AMRAP
15/10 Calorie Assault Bike/Row
10 T2B
20 Air Squats
+
2 minutes rest
+
8 minute AMRAP
15/10 Calorie Assault Bike/Row
10 Wallball (20/14)
20 Sit-ups

WEDNESDAY
Shoulder-to-Overhead Strength Endurance + Push ‘n’ Pull Grinder

A. Paused Push Jerk – 5×3; rest 2 minutes
*30-45-sec Loaded Deadbug
+
For Time
20-16-12-8-4
Double Kettlebell/Dumbbell Deadlifts (32/24/hand)
4-8-12-16-20
Hand Release Push-ups
*20-30 Double Unders between sets
*15 minute cap

THURSDAY
Mixed Aerobic Intervals + Shoulder/Core Prehab

4 sets
4 minute AMRAP
12 Burpee to target
6/6 DB Hang Power Snatch (22/15)
12 Burpee to target
AMRAP DB Power Snatch, alt (22/15)
2 minute rest
*24 mins total
+
12 minute EMOM
1 – 30-45-sec Star Plank/Side Plank, L
2 – 30-45-sec Star Plank/Side Plank, R
3 – 30-45-sec Seated Shoulder Extension Stretch

FRIDAY
Weightlifting Skill + Thrusters Pull-up Development

A. Power Cluster + Hang Squat Clean Thruster – 3×2+2
+
5 minute AMRAP
5 Thrusters (40/30)
5 C2B Pull-ups
+
3 minutes rest
+
7 minute AMRAP
7 Thrusters (35/25)
7 Kipping Pull-ups

SATURDAY
Single Leg, Jumping and Row Mash Session

> 0-10 mins
4RFT
20 Dumbbell Box Step-ups (22/15)
40 Double Unders
> 10-20 minutes
2RFT
25/20 Calorie Row
25 Box Jump-step down
20-30 minutes
> For Time
50/40 Calorie Row
160 Double Unders

GPP – General Physical Preparation

MONDAY

Strength – Upper Body
+
Grinder
4 Rounds for Time
10 Renegade Row
10 Plate Hug Lunges
10 Broad Jump Over the Plate
10 Plate Hug Lunges
+
Extra – Abs

TUESDAY

Strength: Total Body
+
Metcon Sprint
21 – 18 – 15 – 12 – 9 – 6 – 3
Push Ups
Russian Swing
Double Unders/Jumping Jack
+
Extra: Shoulders

WEDNESDAY

Strength: Landmine Squat
+
Power Intervals
4 Rounds
In 2′
250/200 mt Row
AMRAP Medball Thruster
1′ rest between
+
Extra: Glutes

Tuesday
Team Workout – Sweat Session
20′ amrap
12/9 cal bike
12 Plate Ground to Overhead
24 Sprinter Mountain Climbers
+
Extra: Core

FRIDAY

Skill: Hang Dumbbell Clean
+
Strength / Metcon Endurance
Emom 15
10 Db Hang Clean
40″ Wall Sit
10 Row Pike Up/Body Saw
+
Emom 15
45″ row for mt
45″ air squat
45″ plank

SATURDAY
Surprise!