CROSSFIT

Monday

STRENGTH
Push Press – 4, 2, 4, 2, 4, 2
*wave loading throughout, aim for something tough on the last set
**Every 3′

WOD
5RFT
18 Wallball (20/14)
14 Burpees
10 T2B
*15′ cap

Tuesday

SKILLS
Handstand Walk Practice

WOD
18′ AMRAP (30/30)
5 Kipping Handstand Push-ups
7 Box Jump-step down (30/24″)

Wednesday

STRENGTH
Deadlift – Build to a tough set of ten for the day
*reset each rep
**10′

WOD
20′ @80%
Partner 1 – 20/15 Calorie Row/Bike
Partner 2 – 30-50 Double Unders (then Single Unders for the remaining time)

Thursday

STRENGTH
10′ Volume Accumulation
6-10 Strict Pull-ups
5/5 Single Arm Overhead Reverse Lunge

WOD
2 rounds
3 minutes Turkish Get-ups (24/16)
2 minutes Pistols
1 mintue Kettlebel Swings (24/16)

Friday

STRENGTH
Hang Power Clean + Thruster – 5×3+2
*every 3′

WOD
«Rogue Invitational Qualifier»
10′ AMRAP
1000m Row
AMRAP Thrusters (35/25)
*two heats 00′ and 05′

Saturday

WOD
Teams of Three
30′ AMRAP
21 Calorie Row/Bike
21 Power Snatch (40/30)
21 Overhead Squats (40/30)

STRENGTH & CONDITIONING

Monday

STRENGTH
20′ EMOM
1- 10 Dbl KB Front Squat
2- 10 DB Bent Over Rows
3- 30-45″ Side Plank, L
4- 30-45″ Side Plank, R

METCON
5RFT
10 Double Kettlebell Deadlifts
10 Toes to Kettlebell
10 Down Ups
12′ cap

Tuesday

STRENGTH
12′ E2OM
1- 15 Hip Bridge @3011
2- 15 Dumbbell Z-Press @2111

METCON
2 sets
3′ Row/Bike (sustainable-aerobic)
1′ Rest

-into-

2′ Max Devils Press
2′ Rest

-into-

1′ Max Double Unders/Plate Jumps
3′ Rest

Wednesday

STRENGTH
15′ Vol Accumulation
5 Seated Box Jumps
10 Underswitch Taps, alt
10 Medball Sit-ups
20 Russian Twists

METCON
16′ AMRAP
4 Strict Pull-ups or 8 Ring Rows
8 Push-ups
12 Box Jump-step down

Thursday

STRENGTH
Back Rack Reverse Lunge – 5×10, alt
*every 3′

METCON
12′ EMOM
1 – 30-sec Calorie Bike/Row (tough aerobic effort)
2 – Max Wallball or Wallball Push Press Unbroken

Friday

STRENGTH
Option 1 – Chest
Every 3′ for 12′ (4 sets)
10-15 Hex Press
20-30 Banded Chest Flyes

Option 2 – Hamstrings
Every 3′ for 12′ (4 sets)
10-15 Dumbbell RDL
20-30 Banded Hamstring Curls

METCON
4 sets (16′ total)
3′ AMRAP
30 Lateral Plate Jumps
20 Russian KBS
10 Dumbbell Push Press
1′ Rest

Saturday

WOD
9′ EMOM
1- 30-45″ Deadbugs
2- 30-45″ Bear Crawl
3- 30-45″ Kettlebell Halo

+

24′ AMRAP (Team 2 alt rounds)
5 Hanging Leg Raise/Knees to Chest
10 Calorie Bike/Row
15 Goblet Squats

CROSSFIT

Monday

STRENGTH
Paused Back Squat – Build to a tough set of five for the day
*3-sec count on the pause

WOD
8 minute AMRAP
30 Power Cleans (50/35)
30 Front Rack Reverse Lunges (50/35)
AMRAP Squat Cleans (50/35)
Compare 191122

Tuesday

STRENGTH
15 minutes Volume Accumulation
6-10 Half Kneeling Kettlebell Wood Chop/side
3-5 Seated Box Jumps (20″)
6-10 Windmill/side
3-5 Box Jumps (high)

WOD
12 minute AMRAP
3, 6, 9… etc
Box Jump Overs (24/20)
Hand Release Push-ups
Toes to Bar

Wednesday

STRENGTH
15 minute EMOM
1- 30-45-sec Box Handstand Hold or Shoulder Taps
2- 10 Ring Rows @30X1
3- 3-5 Negative Body Lever

WOD
20 minutes @80%
15 Russian KBS (32)
30 Air Squats
15 Abmat Sit-ups
30 Double Unders

Thursday

STRENGTH
Snatch Grip Push Press + Overhead Squat – 5×3+3
*pause on each overhead squat for three seconds

WOD
For Time
2, 4, 6, 8, 10
Dumbbell Snatch, alt (22/15)
Burpees
-straight into-
15 Burpees
30 Dumbbell Snatch, alt (22/15)
15 Burpees

*12 minute cap

Friday

STRENGTH
Close Grip Bench Press – 4×8-10 @31X1; rest 90-sec

WOD
For Time
45 Thrusters (40/30)
45 Pull-ups
*partition as needed
**options: 21-15-9, 3x 15/15, 15-12-9-6-3

*6 minute cap

Saturday

WOD
20 minute AMRAP
100/70 Calorie Bike/Row
(w/ partner Deadlift hold)
50 Deadlifts (80/55)
(w/ partner Handstand Hold)

STRENGTH & CONDITIONING

Monday

STRENGTH
4x
30-45-sec Frog Pump Bridge
10 Sumo Stance Kettlebell Deadlifts
10 Goblet Reverse Lunges
(Every 5′)

METCON
For Time w/ partner
Row 2K or 100/70 Cal Bike

Tuesday

STRENGTH
Press – 5×10 (Every 3′)

METCON
5RFT
24 Double or Single Unders
12 Ring Rows
6 Burpee Box Jumps

Wednesday

STRENGTH
10′ Volume Accumulation
3 Half Turkish Get-ups/side
20-30-sec Front Scale/side

METCON
30′
60-sec On/30-sec rest (start where you finished)
25 Air Squats
20 Russian KBS
15 Weighted Abmat Sit-ups
10 Renegade Rows

Thursday

STRENGTH
4x
10 DB Bridge Floor Press @20X1
10 Cross Body SA RDL/side
(Every 3′)

METCON
5RFT
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

12′ cap

Friday

STRENGTH
Option 1 – Guns and Boulders
4x
20 Banded Face Pulls
10 Dumbbell Upright Rows

Option 2 – Glutes
4x
20 Banded Pull Through
10 Single Leg Glute Bridge/side
(Every 3′)

METCON
For Time
15-12-9-6-3
NPUB
Box Jumps
-into-
45 NPUB Step-ups

Saturday

METCON
30′ AMRAP
10 Calorie Row
8 Dumbbell Snatch, alt
10 Calorie Assault Bike
8 Dumbbell Thrusters

Teams of 3 – alt movements

CROSSFIT

Monday

STRENGTH
Paused Front Squat – Build to a tough set of five for the day
*3-sec pause on each rep

WOD
«Aerobic Power Test»
Row – 2K (For Time)
or
Assault Bike – 10 minutes Max Calories

Tuesday

STRENGTH
Deadlift – Every 90-sec x 10: 5 reps
*reset each rep aim for 70-80%

WOD
3RFT
Run 400m
-into-
3x
5 Pull-ups
10 Push-ups
15 Abmat Sit-ups

Wednesday

WOD
0-10′
10 minute AMRAP
5 Box Jump-step down (24/20)
7 Wallball (20/14)
9 Burpees

15-25′
For Time
50 Box Jump-step down (24/20)
70 Wallball (20/14)
90 Burpees

Thursday

STRENGTH
Muscle Up Progressions
False Grip Ring Rows + Assisted Dips
Toe Support Muscle Up + Negative
Muscle Up Transitions
Muscle Ups EMOM

WOD
10 MU or BMU
10 Wall Walks
10 MU or BMU
*every break perform 20 Double Unders

Friday

STRENGTH
Push Press – 5, 5, 3, 3, 3
*perform with a tempo and emphasis on the dip portion
(Every 3′)

WOD
Every 2′ for 20′ (10 sets)
1- 16/12 Calorie Assault Bike/Row
2- 20 Hang Power Cleans (50/35)*
*aim for unbroken on the barbell

Saturday

WOD
18′ AMRAP
15 Box Jump Step Downs (24/20)
12 Shoulder-to-Overheads (50/35)
9 Toes-to-bars

STRENGTH & CONDITIONING

Monday

STRENGTH
4x
20 Band Pull Aparts
10 Chest Support Incline Row
(Every 4′)

METCON
7′ AMRAP
20 Plate Jumps/Single Unders
7 Burpees

Tuesday

STRENGTH
For Quality
10-8-6-4-2
Russian Kettlebell Swings
20-30″ Single Arm FLR/side
*10′ cap

METCON
3RFT
9 «Mr. Spectacular»
6 Dumbbell «Curtis P»
3 Dumbbell «Man Makers»
*15′ cap

Wednesday

STRENGTH
4x
10-15 Kettlebell RDL into Shrug
10-15 Scap Pull-ups
(Every 3′)

METCON
5RFT
Row 250m
15 Push-ups
Row 250m
15 Bench Dips
*18′ cap

Thursday

STRENGTH
15′ EMOM
1- 20″ Star Plank/side
2- 10 Calf Raises + 20″ Hold
3- 30-45″ Frog Pump Glute Bridge

METCON
12 minute AMRAP
3, 6, 9… etc
Calorie Row/Bike
Box Jump-step down

Friday

STRENGTH
5x
8-10 Dbl Kettlebell Front Squat
8-10 Dbl Kettlebell Bent Rows
(Every 3′)

METCON
30′ AMRAP
200m Run
20 Walking Lunges
10 Single Arm Push Press/side

Saturday

WOD
10′ Volume Accumulation
5 Broad Jumps
5 Candlestick-to-squat
30-45-sec Hollow Deadbug
+
24′ EMOM
1- 10-15 Calorie Row/Bike
2- 10-15 Burpees
3- AMRAP Partner Medball Sit-ups
*share row/bike and alternate order of row/bike and burpee to accomodate

CROSSFIT

Tuesday

STRENGTH
Strict HSPU – 4×5
Dumbbell Bent Over Row – 4×10
(Every 5′)

WOD
5RFT
15 Shoulder-to-Overhead (35/25)
12 Kettlebell Swings (24/16)
9 Burpees
12′ time cap

Wednesday

WOD
5 sets
20-18-16-14-12-10 Push-ups
10-12-14-16-18-20 Power Cleans (50/35)
Row 250m
Rest 3 minutes

Thursday

WOD
10-9-8-7-6-5-4-3-2-1
Strict T2B
10-30 Double Unders between
*12′ cap

STRENGTH
A1. Suitcase Walking Lunge – 3×25’/side
A2. Ring FLR – 3×60″ (accumulated)
A3. Back Scale – 3×30″/side (accumulated)
(Every 5′)

Friday

STRENGTH
Hang Power Clean + Front Squat – 5×3+3
or
Tall Clean – 5×5

WOD
10′ AMRAP
8 Dumbbell Hang Clean and Jerk/side (22/15)
16 Box Jump Overs (24/20)

Saturday

WOD
100 Partner Wallball Passes (20/14)
+
25 minute AMRAP
10/10 Calorie Bike/Row
10/10 Ring Rows
10/10 Deadlifts (100/70)
*perform YGIG, 10 reps each have to be completed before moving into the next movement

STRENGTH & CONDITIONING

Tuesday

STRENGTH
10′ Volume Accumulation
5 Turkish Get-up Sit-up/side
20-30-sec Back Scale/side

METCON
Every 90″ x 15-18
(5-6 sets 22-27′ total)
1- 10 Bench Dips + Plank
2- 10 Ring Rows + Rev Plank
3- 60″ Max Calorie Row/Bike

Wednesday

STRENGTH
Back/Goblet Squat – 5×5 @31X1

METCON
5 sets (14′)
20″ Dumbbell G2OH
10″ Rest
20″ Burpees
10″ Rest
40″ Devils Press
20″ Rest
Rest 60″
Compare to 191119

Thursday

STRENGTH
8′ EMOM
1- 20 Medball Russian Twists
2- 10 Medball Toe Touches

METCON
Every 3′ for 24′ (8 sets)
1- Run 300m (tough pace)
2- 5 Single Arm RKBS/side + 5 Suitcase Reverse Lunges/side

Friday

STRENGTH
4x
200m Medball Pec Walk
10-15 Dumbbell Bench Press
(Every 4′)

METCON
12 minute AMRAP
10, 20, 30… etc Single Unders
5, 10, 15… etc Cal Bike/Row
*Double Unders for those that have them

Saturday

STRENGTH
Half Kneeling Landmine Rotation – 4×5/side

WOD
For Time
30-20-10
Calorie Bike/Row
Dumbbell Box Step-ups, alt
+
straight into:
10-20-30
Dumbbell Snatches. alt
Wallballs/Wallball Push Press
*20′ cap

CROSSFIT

Monday

STRENGTH
Strict Pull-ups – 5×5
Dumbbell Floor Press – 5×10
(Every 5′)

WOD
15′ AMRAP
Run 200m
60m Farmers Carry (22/15)
10 Front Rack Dumbbell Reverse Lunges (22/15/hand)

Tuesday

STRENGTH
Deadlift – Every 90-sec x 10: 5 reps
*reset each rep aim for 60-70%

WOD
5RFT
15/12 Calorie Row
12 Hand Release Push-ups
9 Deadlifts (80/55)
*13′ time cap

Wednesday

NO CLASS

Thursday

STRENGTH
Hang Power Snatch – 5×5
(Every 3′)

WOD
‘Isabel’
30 Power Snatch (60/40)
*5′ cap
+
6-8′ EMOM
1 – 10 Ring Rows @3010
2 – 30-45-sec Plank Shoulder Plank

Friday

STRENGTH
Push Press – 5×5
*perform with a tempo and emphasis on the dip portion
(Every 3′)

WOD
20′ E2OM (10 sets)
1 – 20/15 Calorie Row/Bike
2 – 15 Single Arm Double Kettlebell Shoulder-to-overhead (24/16/hand)

Saturday

WOD
25 minute AMRAP (in pairs)
15 Synchro Burpees
P1 – 15 Russian Kettlebell Swings (32/24)
P2 – 15/12 Calorie Row/Bike
Flow: Both partners perform the burpees together and then move to the Kettlebell or the Row/Bike individually and then return to the Burpees, on the next round they switch the Swings and Row

STRENGTH & CONDITIONING

Monday

STRENGTH
Good Morning – 4×10
Single Leg Glute Bridge – 4×30-sec/side
(Every 4′)

METCON
5 sets (12:30)
20″ Elevated Reverse Lunges
10″ Rest
20″ Russian KBS
10″ Rest
20″ Plate Jumps/Single unders
10″ Rest
20″ Side Plank, L
10″ Rest
20″ Side Plank, R
10″ Rest

Tuesday

STRENGTH
Floor Press – 5×5 @31X1
(Every 3′)

METCON
20′ AMRAP
5 Hanging Leg Raises
10 Push-ups
20 Box Step-ups

Wednesday

NO CLASS

Thursday

STRENGTH
Quadruped Renegade Rows – 4×12-16 alt
Goblet Squat – 4×8-12 @30X1
(Every 4′)

METCON
6′ AMRAP
10 Dumbbell Hang Power Cleans
10 Mountain Climbers
+
Rest 2′
+
6′ AMRAP
10 Dumbbell Push Press
10 Tuck Crunches

Friday

STRENGTH
Option 1 – Guns and Boulders
4x
20 Band Pull Aparts
15 Kettlebell Shrugs
10 Curl and Press
Option 2 – Glutes
4x
20 Marching Bridge
15 Frog Pump Bridge
10 Dumbbell RDL
(Every 4′)

METCON
3RFT
30 NPUB
20 Russian Twist (w/ DB)
10 Dumbbell Thrusters
*10′ cap

Saturday

METCON
12 minute AMRAP
9 Russian Kettlebell Swings
7 Goblet Squats
5 Burpee Box Jump-step down
+
Rest 5′
+
For Time
90 Russian Kettlebell Swings
70 Goblet Squats
50 Burpee Box Jump-step down
(12′ cap)
Workout 1 – Partners alternate the movements so each round one of them performs two movements and then it changes
Workout 2 – Partition as needed

CROSSFIT

Monday

WOD
«Jackie»
For Time
Row 1000m
50 Thrusters (20/15)
30 Pull-ups
*10 minute cap

Tuesday

STRENGTH
Dumbbell Bent Over Rows – 3×10-15
(Every 2′)

WOD
For Time
21-15-9
Hang Power Snatch (35/25)
Burpees
-into-
9-15-21
Overhead Squat (35/25)
Box Jump-step down (24/20)
*12 minute cap

Wednesday

CLOSED – CHRISTMAS

Thursday

WOD
Every 10 minutes for 30 minutes (3 sets)
500m Row
40 Air Squats
30 Russian KBS (24/16)
20 Abmat Sit-ups
10 Burpee Pull-ups
*8 minute cap on each set except the last one

Friday

STRENGTH
Defict Double Overhead Deadlift – 10 minute EMOM: 3 reps
*reset each rep

WOD
21 minute EMOM
1- 12/10 Calories Bike/Row
2- 25′ Dumbbell Walking Lunges (moderate weight)
3- 30-45-sec Russian Twists

Saturday

WOD
35 minute AMRAP (Teams of 3)
9 Synchro Burpees
6 Synchro Dumbbell Hang Squat Cleans (22/15/hand)
3 Synchro Devils Press (22/15/hand)
*Partner relay, round one P1 and P2, round two P2 and P3, round three P3 ad P1…etc
*Synchro is at the top of the movement

STRENGTH AND CONDITIONING

Monday

STRENGTH
Back or Goblet Squat – 5×5 «5-sec eccentric»
(Every 3′ for 15′)

METCON
«METABOLIC»
15′ Partner AMRAP
10 Calorie Row
8 Ring Row/Inverted Bar Row
10 Calorie Row
8 Goblet Reverse Lunge
*partner one starts on the Row and partner two starts on the Ring Row

Tuesday

STRENGTH
Tall Kneeling Landmine Press Instruction
10 minutes for quality
5 Tall Kneeling Landmine Press/side
10 Russian KBS

METCON
«TRICEPRATOPS»
18′ (30″/15″ x 6)
1- Dumbbell Push Press
2- Plank Knee to Elbow
3- Dumbbell Muscle Cleans
4- Mountain Climbers

Wednesday

OFF – CHRISTMAS

Thursday

STRENGTH
Single Arm Rows – 4×10/side
Band Pull Aparts – 4×10-15
Banded Hammer Curls – 4×10-15
(Every 4′ for 16′)

METCON
«OUTLAW»
10′ AMRAP
5 Down Ups
10 Box Step-ups
Max Hold Arrested Superman

Friday

STRENGTH
9′ EMOM
1- 30-45-sec Plate alt Push-up
2- 30-45-sec Russian Twists
3- 30-45-sec Calf Raises

METCON
«FULL PLATE»
Every 3′ for 24′
20-30 Lateral Plate Jumps
10-15 Plate GTOH
5-10 Overhead Sit Ups
*2 minute cap per round

Saturday

WOD
FINISHER OF THE WEEK
30′ AMRAP
10 Scotty Bobs
10 Dumbbell Front Squats
10 Burpees
Run 200m or 20 Cal Bike/Row*
*partition as needed

CROSSFIT

Monday

STRENGTH
Strict Pull-up or Negative – 5×5
Banded Pallof Press – 5×30-sec/side
(Every 4′)

WOD
7RFT
7 Sumo Deadlift High Pull (40/30)
7 Burpee Over Bar
*10 minute cap

Tuesday

STRENGTH
Back Squat – 10RM (15′)

WOD
30-20-10
Wallball (20/14)
90-60-30
Double Unders
*10 minute cap
+
3x Max Plank Hold

Wednesday

STRENGTH
Press – Build to a tough set of five for the day, then perform 2×5 drop set
(Every 3′ for 18-21′)

WOD
12-16 minute EMOM
1- 12/8 Calorie Row
2- AMRAP alt Turkish Get Ups (24/16)

Thursday

STRENGTH
Hang Power Clean – 5×5 (Every 2′)
or
Clean – 10 minute EMOM: 3 reps

WOD
For Time
9-7-5
Power Cleans (90/65)
Box Jumps (24/20)
*8 minute cap

Friday

SKILLS
Rowing Technique
Running Technique (ankle and feet prep)
Half round

WOD
3RFT
500m Row
400m Run
Rest 3 minutes
*25 minute cap

Saturday

WOD
«Sage at 20»
20 minute AMRAP
20 Thrusters (60/40)
20 Pull-ups
20 Burpees

STRENGTH AND CONDITIONING

Monday

STRENGTH
Close Grip Bench Press – 5×10
Band Pull Aparts – 5×15-20
(Every 3′ for 15′)

METCON
10-12′ AMRAP
2-4-6-8-10… etc.
Push-ups/Kneeling Push-ups
Dumbbell Box Step Overs
– 20 Lateral Plate Jumps between

Tuesday

STRENGTH
10 minutes for quality
5 Single Leg RDL/side
10 Hanging Knee Raises
10 Standing Teapot/side

METCON
20 minute AMRAP
20 Meball Squats
20 KB SDHP
20 Box Jumps
20 Medball Push Press
20 Calorie Row/Bike

Wednesday

STRENGTH
15′ EMOM
1- Max Reps Single Arm Row, L
2- Max Reps Single Arm Row, R
3- 30-45″ Quadruped Crawl
*use a weight that you can perform 10-15 reps with on

METCON
12-15′ AMRAP
10 Single Arm Dumbbell Power Cleans alt
15 NPUB
20 Russian Twists

Thursday

STRENGTH
Goblet Squat – 4×8-12
Dumbbell Reverse Lunge – 4×12-16 alt
Plank Hold – 4×45-60-sec
(Every 4-5′ for 16-20′)

METCON
Every 3′ for 15-18′ (5-6 sets)
Row 250m
15 Medball Sit-ups
*one person starts at 00 and the other at 1’30»

Friday

STRENGTH
12-16′ EMOM
1- 10 Single Arm RKBS/side
2- 10 Single Arm Push Press/side

METCON
8′ AMRAP
30m or 100′ Farmers Carry
20 Moutain Climbers
Rest 2′
8′ AMRAP
30m or 100′ Dbl Front Rack Carry
20 Plank to Push-up

Saturday

WOD
Team Workout
00-10′
7′ AMRAP (YGIG)
10 Medball Cleans
10 Renegade Rows
+
10-20′
7′ AMRAP (Partition)
50 Double Kettlebell Deadlifts
25 Box Jump-step downs
+
20-27′
7′ AMRAP (Alt movement)
10 Calorie Row/Bike
10 Burpee
10 Medball Push Press

CROSSFIT

Monday

STRENGTH
Paused Double Overhead Deadlift – 5×5
*reset each rep, pause below knee
(Every 3′)

WOD
5RFT
12 Dumbbell Deadlifts (22/15/hand)
12 Dumbbell Box Step-overs (22/15/hand)
36 Double Unders
*14′ cap

Tuesday

STRENGTH
Single Arm Overhead Walking Lunge – 3x7m/side
Russian Twist – 3×20 alt
(Every 3′)

WOD
12′
1 minute Max Burpee Box Jumps (24/20)
1 minute Max Strict Pull-ups
2 minute Max Burpee Box Jumps (24/20)
2 minute Max Kipping Pull-ups
3 minute Max Burpee Box Jumps (24/20)
3 minute Max Burpee Pull-ups
*split the group into two groups, start one on the Strict Pull-ups and the other on the Burpee Box Jumps

Wednesday

WEIGTHLIFTING
High Hang Snatch – 5×5
or
Snatch + Hang Snatch – 5×1+1
(Every 2′)

WOD
For Time
21 Hang Power Snatches (40/30)
Run 400m
15 Hang Power Snatches (40/30)
Run 400m
9 Hang Power Snatches (40/30)
Run 400m
*12′ cap

Thursday

SKILL
Bar Muscle Up Skill

WOD
10′ AMRAP
3 Bar Muscle Ups
10 Bar Facing Burpees

Friday

STRENGTH
Pendlay – 4×5
*reset each rep
Wall Facing Handstand Hold – 4×30″-45″
(Every 4′)

WOD
Every 30″ for 12 minutes (6 rounds)
1 – Max Calorie Bike/Row in 20″
2 – 8-12 Renegade Rows
3 – 8-12 Push-ups
4 – Rest

Saturday

TYPICAL TRIPLET
Workout Prep

WOD
3RFT
15 T2B
12 Strict Handstand Push-ups
9 Front Squats (60/40)
*15′ cap

STRENGTH & CONDITIONING

Monday

STRENGTH
15′ EMOM
1 – 45″ Kettlebell Bear Crawl
2 – 10-15 Reverse Lunges, L
3 – 10-15 Reverse Lunges, R

METCON
18′ EMOM
1 – 40″ Row/Bike Sprint
2 – 40″ Mountain Climbers
3 – AMRAP Medball Toe Touch

Tuesday

STRENGTH
Upper Push/Pull + Plyometric Endurance
Dumbbell Push Press – 5×10
Dumbbell Bent Over Row – 5×10
(Every 4′)

METCON
15′ AMRAP
10 NPUB
20 DU / Alt Plate Jump Steps
10 Russian KBS
20 DU / Alt Plate Jump Steps
10 Abmat Sit Ups
20 DU / Alt Plate Jump Steps

Wednesday

STRENGTH
Romanian Deadlift – 5×8 (Every 2′)

METCON
15′ AMRAP
10 alt Single Arm Power Cleans
10 Body Saw (controlled)
5 Single Arm Dumbbell Front Squat/side
10 Side Plank Raises/side (controlled)

Thursday

STRENGTH
10′ for quality
5 Rotational Scoop Toss, L
5 Rotational Scoop Toss, R
5 Burpee Broad Jumps

METCON
For Time
21-15-9
Mr Spectacular
Burpee Box Jumps
15′ timecap

Friday

STRENGTH
Incline Dumbbell See-Saw Bench Press – 5×20
Plank Row – 5×5/side
(Every 3′)

METCON
12 minute EMOM
1 – 45″ Farmers Carry
2 – 45″ Reverse Plank
3 – AMRAP Lateral Plate Burpees

Saturday

WOD
«300 FOR 3»
3RFT (Partner Workout)
100 Suitcase Deadlifts
50 Single Arm Dumbbell Thrusters
100 Partner Medball Russian Twists*
50 Single Arm Dumbbell Hang Power Snatch
*25′ timecap

MONDAY

Workout of the day

STRENGTH
Strict Supinated Pull-up or Supinated Negative – 5×5
Anit Rotational Plank Hold (arms only) – 5×30″-45″

WOD
5RFT
8 Single Arm Kettlebell Cleans, L
8 Single Arm Kettlebell Front Rack Reverse Lunges, L
8 Box Jump-step down
8 Single Arm Kettlebell Cleans, R
8 Single Arm Kettlebell Front Rack Reverse Lunges, R
8 Burpees
*18′ cap

Strength & Conditioning

METCON
«ENGINE»
8 minutes
5 Burpee Box Jump Overs (24/20)
10 Suitcase Deadlifts/side
+
8 minutes
6 Burpee Box Step-ups
12 Single Arm Dumbbell Push Press/side
+
8 minutes
7 Kettlebell to Toes
14 Box Jump-step down

TUESDAY

Workout of the day

STRENGTH
Hang Power Clean – 5×5
or
2-Pos Clean – 5 sets

WOD
1-2-3-4-5-6-7-8-9-10
Dumbbell Push Press
-between rounds 10 Air Squats
*10′ time cap

Strength & Conditioning

STRENGTH
Paused Back Squat – 5×10
*heavier than one month ago

METCON
«F.Y. LEGS»
Tabata
– Jump Squats/Air Squat
Rest 1′
– Abmat Sit-ups
Rest 1′
– Jump Lunges/Reverse Lunge
Rest 1′
– Supermans
*19 mins

WEDNESDAY

Workout of the day

FOCUS
Double Unders Practice
Single Unders, Speed Steps or Double + Singles
«Flight Simulator»

WOD
Every 3 minutes for 24 minutes (8 sets)
Run 250m
10 Unbroken Thrusters (20-40kg)
6 Kipping C2B/Pull-ups/Jump C2B
*2′ time cap per round

Strength & Conditioning

STRENGTH
Tall Kneeling Push Press – 5×10-15
Russian KBS – 5×10-15

METCON
«BEAR COMPLEX»
12′ AMRAP
7 Dumbbell Bear Complex
7.5m Bear Crawl
7.5m Reverse Bear Crawl
*Dumbbell Power Clean + Dumbbell Thruster

THURSDAY

Workout of the day

STRENGTH
Press – Build to a tough set of 8 for the day, then perform 2×8 (drop set)

WOD
12 minutes for quality
3 Wall Walks
6 High Box Jumps (30/24)
9 Strict Pull-ups or Ring Rows

Strength & Conditioning

STRENGTH
10 minutes for movement
10 alt Cossack Squat
10 alt Crab Toe Touch
10 alt Russian Twists
+ Rowing Drills

METCON
«PAIR ROWS»
2 rounds with partner YGIG
Row 750m
Row 500m
Row 250m
*27′ cap

FRIDAY

Workout of the day

STRENGTH
Back Squat – Ev90″ 10×3 (70-80%)
*heavier than two weeks ago

WOD
Every 5 minutes for 20 minutes (4 sets)
1 Mile Assault Bike/Row 500m @85%
10 TNG Deadlifts (tough weight, good positions, ~70%)

Strength & Conditioning

STRENGTH
Turkish Get-up Sit Up – 5×5/side
Double Kettlebell Wall Sit – 5×45-sec

METCON
«BODY SPEED»
14′ AMRAP
50 Speed Steps/Single Unders
10 Skater Jumps
10 Tuck Crunches
10 Burpees

SATURDAY

Workout of the day

WOD
In Pairs (partition as needed)
For Time
1 round of
90/60 cals Row
90 Kettlebell Swings
-into-
2 rounds of
45/30 cals Row
45 Box Jump-step down
-into-
3 rounds of
30/20 cals Row
30 Wallball
*35′ cap

Strength & Conditioning

STRENGTH
Dumbbell Bent Over Row – 5×10
Plate Push-ups alt – 5×10

METCON
«SYNCHRO STYLE»
20′ AMRAP
10 Box Jump-step down
10 Medball Cleans
10 Medball Box Step-ups alt
10 Partner Medball Sit-ups
*all synchronization is at the top of the movement

MONDAY

Workout of the day

STRENGTH
High Hang Snatch 5×5
or
3-Pos Snatch 5 sets

WOD
10 RFT
3 Power Snatches (60/40)
10 Wallballs (20/14)
*13′ cap

Strength & Conditioning

STRENGTH
Goblet Reverse Lunge – 4×12-16 alt
Banded Lat Pull Down – 4×15

METCON
«Single movement mind fuck»
12′ AMRAP
Dumbbell Curtis P
*every minute 5 NPUB

TUESDAY

Workout of the day

FOCUS
Windmills
Ankle Mobility

WOD
10′ AMRAP
12 alt Dumbbell Power Cleans (22/15)
35 Double Unders

Strength & Conditioning

STRENGTH
3 sets – 20″/10″ (4’30» total)
1- Heels Elevated Squats
2- Squat Hold
3- Sumo Stance Squats

METCON
25′ AMRAP (w/ partner)
20 cals Row
10 Synchro Medball Cleans / Medball Squats

WEDNESDAY

Workout of the day

STRENGTH
Double Overhand Deadlift – 5×5
*reset each rep

WOD
6 RFT
5 Deadlifts (100/70)
5 Box Jump-step down (24/20)
5 Deadlifts (100/70)
5 Burpees Over Bar (lateral)
*8′ cap

Strength & Conditioning

STRENGTH
10 minutes for movement
30″ Ring Row Hold
30″ Bent Hollow Hold
30″ Back Scale Hold/side
+
Running Drills 5′-10′

METCON
«Partner sprints»
20′ AMRAP (in pairs)
200m Run YGIG
*resting partner alternates between Suitcase Holds L/R and Plank Hold when other partner is running
**e.g. you have to run a total of THREE 200m to complete both Suitcase and Planks
***if weather or space doesn’t allow, change to 15/10 cals Bike/Row

THURSDAY

Workout of the day

STRENGTH
Single Arm Row – 4×8/side
Wall Facing Handstand Hold – 4×30″-45″

WOD
5 RFT (in pairs)
30 cals Row/Bike
20 Partner Medball Sit-ups (20/14)
10 Strict Handstand Push-ups
*30′ cap

Strength & Conditioning

STRENGTH
Double Kettlebell Sumo Deadlift – 5×10
Marching Wall Sit – 5×45″-60″

METCON
«Dumbbell death» (benchmark)
15′ AMRAP
5 Dumbbell Deadlifts
5 Dumbbell Burpees
5 Dumbbell Front Squats
5 Dumbbell Turkish Get-up Sit-ups, L
5 Dumbbell Turkish Get-up Sit-ups, R

FRIDAY

Workout of the day

STRENGTH
Single Arm Kettlebell Push Press + Single Arm Front Rack Carry – 5×5+15m/side

WOD
3 RFT
Run 400m
21 Wallballs (20/14)
12 Hang Power Cleans (60/40)

Strength & Conditioning

STRENGTH
Dumbbell Floor Press – 5×10
Banded Face Pull – 5×45″-60″

METCON
«Bodyweight chipper»
For Time
100 Air Squats
50 Ring Rows
100 Abmat Sit-ups
50 Push-ups
*12′ cap

SATURDAY

Workout of the day

WOD
In Pairs
15′ AMRAP
10/7 cals Assault Bike/Row
7 Synchro Overhead Squats (50/35)
21 Synchro Abmat Sit-ups

Rest 5′

15′ AMRAP
10/7 cals Assault Bike/Row
7 Synchro Shoulder-to-overheads (50/35)
21 Synchro Reverse Lunges
*alternate who performs the Row/Bike each round

Strength & Conditioning

STRENGTH
12′ EMOM
1- 30″ Single Arm FLR/side
2- 30″ Single Leg Glute Bridge/side
3- 30″ Kettlebell Teapots/side

METCON
«Franco»
16′ EMOM
1- 10 Curl and Press
2- 30″ Banded Hammer Curl
3- 10 Lateral Raises
4- 30″ Banded French Press
*perform lateral plate jumps to 55″ each minute after the exercises