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

CROSSFIT

MONDAY
Back Squat + Gymnastics and Aerobic Intervals

A. Back Squat – 4×8 @21X1; rest 2 minutes
*focus on movement and tempo, not the load

+

Every 5 minutes for 20 minutes (4 sets)
Interval 1 and 3 – 20 Burpees + 10-15 T2B
Interval 2 and 4 – 25/20 Cal Row + 10-15 Kipping Handstand Push-up

TUESDAY
Structural Upper and Lower + Jump, Swing, Bike

Every 90-sec x 8 (12 mins)
1 – 8 Dbl KB/DB Front Squats + 8 Dbl KB/DB Reverse Lunges
2 – 8 Kettlebell Chainsaw Row/side

4 sets (16 mins)
3 minute AMRAP
40 Double Unders
20 Kettlebell Swings (32/24)
AMRAP Calorie Assault Bike / Wall Ball
1 minute rest

WEDNESDAY
Dynamic Barbell + «Freddys Revenge»

A. Power Clean + Push Press – 10 minute EMOM: 1+3
*perform push press touch and go

+

«Freddy’s Revenge»
5RFT
5 Shoulder to Overhead (85/60)
10 Burpees
*8 minute cap

THURSDAY
Strict Gymnastics + Aerobic Power Intervals

A. Strict Pull-ups – 1xMAX, then 4×50%
B. Strict Handstand Push-up – 1xMAX, then 4×50%

Example – Max reps is 12 reps, drop sets have to be 6 reps each

+

Every 2 minutes for 20 minutes
1 – 12/8 Calorie Row + 12 Box Jump-step down (24/20)
2 – 12 Dumbbell Push-up + Row, alt (6/side)

FRIDAY
Snatch Technique + Pistol and Snatch Couplet

A. Dip Power Snatch – 3×5; rest 60-sec
B. Squat Snatch – Every 90-sec x 10: 3 reps

+

7 minute AMRAP
12 Pistols, alt
12 Power Snatch (40/30)

SATURDAY
Partner Workout

20 minute AMRAP (alternate movements)
5 Double Dumbbell Power Snatch or Power Clean and Jerk (22/15)
10 Kipping Pull-ups
40 Double Unders or 80 Single Unders
*example P1- Dbl Sn, P2- Pull-ups, P1- Double Unders, P2-Dbl Sn…etc
**scale kipping pull-ups with kimping chest to bar or ring rows

GPP

MONDAY
Squat + Aerobic Intervals

Every 3 min x 4
8-10 Dual Kb o Goblet Squat, 30×1 tempo
20 sec Side Plank

Every 3 min x 18 minute (4 sets)
20 Down Up + 20/15 Sit Up
15-12 cal Bike + 15 Db Push Press

TUESDAY
Structural Strength + Aerobic Amrap

Every 90-sec x 8 (12 mins)

1. 5 Single Arm Db Deadlift + 5 Db Reverse Lunges
2. 8 Kb-Db Single Arm Bent Over Row/side

Amrap 15 min
21 Box Step Up
15 Plate ground to Overhead
9 Broad Jump over the Plate

WEDNESDAY
Dumbbells Skill + Devil Intervals

Emom
5 Hang Db Clean + 5 Db Clean Ub
10/16 Quadruped Shoulder Touch

1-8
5 Rounds
6 Devil Dumbell Clean
10 Cal Row/Bike o 30 Double Under

8-16
5 Rounds
6 Db Burpees / Down Up
10 Cal Row/Bike o 30 Double Under

THURSDAY
Strict Gymnastics + Aerobic Power Intervals

A1. 4 x Max Strict Pull Ups (minimum 5)
A2. 4 x 8-12 Deficit Push Ups
A3. 4 x 8-12 Reverse Sit Up

2 Rounds
1-2 . run 200 mt
2-5 . Amrap 12 Air Squat 6 Push Ups 3 Deck Squat
5-7 . run 200 mt
7-9 . Amrap 12 Air Squat 6 Push Ups 3 Deck Squat

FRIDAY
Skill Ketlebell Snatch + Kettlebell and Gymnastics

Skill Kb Snatch
Every 2 min 5 Kb Snatch Each x 5

Amrap 12 min
12 American Swing o 6/6 Kb Snatch
12 Deck Squat
12 Athetic Burpees

CROSSFIT

MONDAY
Overhead Squat Strength + Power Snatch and Handstand Push-ups

A1. Snatch Push Press + Overhead Squat – Build to a tough set of 1+5, or perform three sets focusing on technique
A2. Mobility or Stability Drill – Details below
*Midline Stability – Loaded Deadbug – 30-45-sec
**Shoulder Mobility – Prone Pass Through – 30-45-sec
***Thoracic Mobility – Cat/Cow – 30-45-sec

+

5RFT
7 Power Snatch (50/35)
10 Kipping Handstand Push-up
*scale the Kipping Handstand Push-up to Wall Climbs (x3) or Push-ups (x10-15)
**11 minute cap

TUESDAY
Plyometrics and Midline + Mixed Aerobic

10 minutes for quality
12-16 Tall Kneeling See-saw Press, alt
10-20 Landmin Rotations, alt
5 Box Jump-step down

+

10 minute AMRAP
30 Double Unders
10 Dumbbell Power Snatch, alt (22/15)
10 Burpees

Rest 5 minutes

10 minute AMRAP
10/8 Calorie Row
10 Box Jump-step down (24/20)
10 DB Hang Clean and Jerk, alt (22/15)

WEDNESDAY
Upper Strength + Toes to Bar Sprints

Option 1:
6 minute AMRAP
2 Turkish Get-up, alt (24/16)
4 Strict Pull-ups
8 Push-ups

or

Option 2:
6 minute AMRAP
10 Turkish Get-ups, alt (24/16)
20 Strict Pull-ups
AMRAP Push-ups

+

Every 2 minutes for 12 minutes
6-12 Unbroken T2B
-into-
20-sec Assault Bike Sprint / Burpee over the… sprint

THURSDAY
Mobility + Structural Hinge/Upper Push + Double DB/KB Lower

6 minute EMOM
1 – 90/90 Hip CARs
2 – Lunge Matrix

+

12 minute EMOM
1 – 10-15 DB Bridge Floor Press
2 – 8-10 Split Stance Deadlift/side
3 – 30-45-sec Plank Reach Under

+

Every 4 mintues for 12 minutes
10 Burpee Box Jump-step down (24/20)
15 Double DB/KB Deadlift
20 Double DB/KB Front Rack Reverse Lunge, alt

FRIDAY
Clean Technique + Partner Couplet

A. Dip Power Clean – 3×5; rest 60-sec
B. Clean – Every 90-sec x 10: 3 reps
*focus on speed and positions
**if technique is good build as able

+

Partner Workout – Alternating Rounds
6RFT
30 Wallball (9/6)
30 Hang Power Snatch (35/25)
*18 minute cap

SATURDAY
Midline Endurance WOD

25 minute AMRAP
20/15 Calorie Row
20 Abmat Sit-ups
60 Double Unders
20 Kettlebell Swings (24/16)

GPP

MONDAY
Structural Strength + Aerobic Intervals

Volume Accumulation 12 Min
6-8 Single Arm / Leg Glute Bridge Floor Press
8-10 Tall Kneeling Db o Plate Curl + Halo
20 sec Weighted Side Plank

Amrap 4 min 1 min rest x 2
12 Cals
10 Sit Up
8 Hands off Push Ups

rest 2 min

Amrap 4 min 1 min rest x 2
12 Dumbell Step Up
10 Sit Up
8 Athletic Burpees

TUESDAY
Kb Complex + Amrap

Every 3 min x 12 min
8 Dual Kb/Db Deadlift, 30×1
6 Bent Over Db/Kb Row, 20×0
3 Reverse Lunges each leg (3+3)

Skill
Db Hang Snatch

Amrap 15
200 mt run o 40 sec bike
40 Double Unders
20 Air Squat
20 Hang Dumbell Snatch alt. (10/10)

WEDNESDAY
Row & Devil Intervals

30 min work
2 min On 2 min Off alternating
– Row @70 %
– rest
– Devil Complex*
– rest
*9 Db Burpees, 6 Hang Devil Clean, 3 Thruster

Every 90 sec x 5
5 Tuck Ups Sit Up
10 Hollow Rock – Tuck Hollow Rock o 30 sec Hold

+

5 min Coach Directed Cool Down

THURSDAY
Structural Strength + Amrap 35/25

Emom 16 min
30 sec Single Kb Wall Sit L
30 sec Single Kb Wall Sit R
8-12 Staggered Push Ups, 20×1
40 sec Hollow Body Hold

Amrap 12 min
35 On 25 Off
Russian Swing – light weight
Sprinter Mountain Climbers
Cals o Air Squat o Single Unders

FRIDAY
Skill + Team Wod

E2MOM
5 x 3 x (1 Deadlif 1 Deadclean 1 Clean) each side

+

Partner A
Row 50 cals

12 Rounds
6 Burpees
12 American Swing

Partner B
Row 50 cals

CROSSFIT

MONDAY
Deadlift Intensity + Gymnastics and Aerobic Intervals

A. Paused Deadlift – 5×3; rest 2 minutes
*pause below knee on each rep
**reset each rep on the floor, no TNG
or
5×5 for beginners or those that need to develop their deadlift technique
+
Every 6 minutes for 18 minutes
10-15 Kipping Handstand Push-up
30/20 Calorie Row
10-15 T2B

TUESDAY
Structural Upper and Lower + Power Cleans and Box Jumps

12 minute EMOM
1 – 10 Dbl Kettlebell FR Walking Lunges, alt
2 – 12-16 See-saw Row, alt
3 – 30-sec Weighted Side Plank/side
*scale weighted side plank for regular side plank
+
5RFT
10 Power Cleans (70/50)
15 Box Jump-step down (24/20)
*12 minute cap

WEDNESDAY
Dynamic Barbell + Partner Double Fran

A. Thruster – 10 minute EMOM: 3 reps
*pause overhead for one second and focus on cycling efficiency
+
Partner Workout
For Time
21 Dumbbell Thrusters (Partner A)
21 Pull-ups (Parnter B)
15 Dumbbell Thrusters (Partner A)
15 Pull-ups (Parnter B)
9 Dumbbell Thrusters (Partner A)
9 Pull-ups (Parnter B)
-into-
45 Dumbbell Thrusters*
45 Pull-ups*
10 min cap time

THURSDAY
Chest-to-bar and Handstand Strength + Aerobic Power Couplet

A. Deficit Strict Handstand Push-up – 5×3-5; rest as needed
B. Assisted False Grip Strict Pull-up – 3xMAX; rest as needed
+
10 minute AMRAP
5, 10, 15…etc
Double Unders
Calorie Row

FRIDAY
Snatch Technique + Chipper Gripper Grinder

A. Tall Snatch – 3×5; rest 60-sec
*start each rep on their toes, work with a very light weight
B. Snatch Lift Off + Power Snatch + Overhead Squat – Every 90-sec x 10: 1+1+1
*focus on speed and positions
+
For Time
50 Dumbbell Power Snatch, alt (22/15)
25 Dumbbell Box Step Overs (22/15)
50 Burpees
25 Dumbbell Box Step Overs (22/15)
*10 minute cap
**only one dumbbell on the step overs, hold any style

SATURDAY
Rowing Cindy Intervals

Every 90-sec for 24 minutes (16 sets)
5 Kipping Pull-ups
10 Push-ups
15 Air Squats
AMRAP Calorie Row in reaming time

GPP

MONDAY
Shoulder Strength and Stability + Muscular endurance

A1.
Seated Arnold Press 4 x 10
A2.
Quadruped Shoulder Tap 4 x 10-16 (5/5 o 8/8)
+
Emom 10
8-12 Hands Off Push ups with perfect form
12 Suitcase Dumbell Reverse Lunges
+
Amrap 10
10 db Box Step Up
10 Single Arm Db hang Clean and Jerk each side

TUESDAY
Lower Body Pull Strength + Lower Body Conditioning

Every 3 min x 5
6 Dual Kb Sumo Deadlift
20 sec Hollow Rock o 40 sec hold
+
In 9 min
5 Rounds for Time
15 Russian Swing
10 Cal Row-Bike
+
5 Rounds
15 Goblet Squat
10 Down Up

WEDNESDAY
Structural Strength + Row and Body Weight Conditioning

Every 2 minute x 5
5 Single Arm Turkish Sit Up + 5/8 Single Arm Glute Bridge Floor Press

A.
Emom 10 min
Row @75 %
rest

rest 3 min

B.
Amrap 10 min
1 in Off 1 min On
3-5 Push Ups 10 Sprinter Mountain Climbers 5 Broad Jump

THURSDAY
Midline Strength

Every 2 minutes x 5
10 Renegade Row (no push ups – 5/5)
10 Tuck Up Sit Up
+
Amrap 12 min
5 Db Burpees
5 Db Hang Devil Press
10 Box Jump Step Down

FRIDAY
Total Body Kb Complex + Aerobic Endurance

Every 90 sec x 5
10 Kb Curl + Halo + Goblet Squat
10 Kb Drag

rest 3 min

Amrap 20 min
200 mt run o 40 sec Row-Bike
20 Kettlebell Push Press (10/10)
30 Medball Deadlift
40 sec Hollow Rock o Hold

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