CROSSFIT

Monday

STRENGTH
Push Press – 5RM

WOD
20′
20 Overhead Squats (40/30)
Run 200m
20 S2OH (40/30)
Run 200m
20 Hang Power Snatch (40/30)
Run 200m

Tuesday

STRENGTH
Every 4 minutes for 16 minutes
3 Turkish Get-up/side
30-45-sec Medball Hamstring Curls

WOD
16 minute AMRAP
Row 750m
-into-
AMRAP remaining time
6 Double Kettlebell Cleans (24/16/hand)
12 Hand Release Push-up
24 Double Unders
*20′ clock set one group off at 00 and the other at 04′

Wednesday

SKILL
Hip/Ankle Mobility
Pistol Practice

WOD
10RFT YGIG
10 Deadlifts (100/70)
15 T2B

Thursday

STRENGTH
Every 4 minutes for 20 minutes
Accumulate 3-5 Band Assisted Transitions
Accumulate 6-8 Ring Kip Swings
Accumulate 6-8 Hip to Ring Drill

Chest to Ring Pull-up (False Grip) – 5×5
A2. Strict Ring Dip – 5×5
*Every 4 minutes

or

Assisted Chest to Ring Pull-up (False Grip)* – 5×5 @40X1
Ring Support – 5×30-45-sec (accumulated)
*Every 4 minutes

or

Assisted Ring Dip – 5×6-10
False Grip Ring Row – 5×6-10
*Every 4 minutes

WOD
10RFT
4 BBJ
6 DB Clean and Jerk
8 Wallball

Friday

STRENGTH
Overhead Squat – 5×3

WOD
12 minute EMOM
1- AMRAP Assault Bike/Row
2- AMRAP Double Unders
3- AMRAP Farmers Carry (32/24/hand)

Saturday

STRENGTH
Power Clean TNG Technique EMOM

WOD
15-12-9
Pc + Burpee
Rest 5′
Repeat

STRENGTH & CONDITIONING

Monday

STRENGTH
Upper Body – Back
15′ Volume Accumulation
30-45-sec Hang or Asssted Hang
10 Prone Snow Angles (slow and controlled)
10 Quadruped Renegade Row, alt

METCON
5x (15′)
20″ Goblet Squats
10″ rest
20″ Mountain Climbers
10″ rest
20″ Russian KBS
10″ rest
20″ Cross Body Knee to Elbow
10″ rest
1 minute rest

Tuesday

METCON DAY
8 minute AMRAP
1-2-3…etc
Dumbbell Devils Press
Burpee Box Jump
+
8 minute AMRAP
2-4-6…etc
Dumbbell Push Press
Dumbbell Box Step-ups
+
8 minute AMRAP
3-6-9…etc
Dumbbell Power Cleans
Burpee Over Dumbbell

Wednesday

STRENGTH
Back Squat – 5×8

METCON
21-15-9
Ring Rows
NPUB
-into-
9-15-21
Push-ups
Box Jump-step down

12′ timecap

Thursday

STRENGTH
Total Body – Shoulders / Posterior Chain
4x
10 Dumbbell RDL
10 Half Kneeling Landmine Press

METCON
2 sets –
2 minute AMRAP
3 UB Hanging Knees to Elbow or Strict Leg Raise
-into-
2 minute AMRAP
Calorie Row/Bike
-into-
1 minute rest
-into-
2 minute AMRAP
Wall Walks or Partial Wall Walks
-into-
2 minute AMRAP
Calorie Row/Bike
-into-
1 minute rest

Friday

FRIDAY PUMP
3-5 sets
Shoulder 21’s
7 Front Raise, 7 Lateral Raise, 7 Arnolds
or
Glute 21’s
7 Glute Clams/side, 7 Single Leg Glute Bridge/side, 7 Frog Pump Bridge

METCON
4RFT
400m Run
Rest 2:1
20 Dumbbell Power Snatch, alt
Rest 2:1

Saturday

METCON
Teams of 3
3 Sets*
3 minute Max Calorie Row/Bike
2 minute Max Synchro NPUB
1 minute Max Individual Station**
1 minute Rest

*each set alternate the movements on the third station
**Individual Station
P1- Wallball
P2- Double KB Deadlift
P3- Goblet Reverse Lunge

CROSSFIT

Monday

SKILL
Ring Muscle Up
Every 3 minutes for 15 minutes
Accumulate 10 Ring Kip Swings
Accumulate 10 Hip to Ring Drill
30-45-sec Arch to Hollow Snaps

KATHY SWIZER
For Time
800m Run
261 Double Unders
800m Run
*20 minute time cap

Tuesday

WEIGHTLIFTING
Every 90-sec x 10:
3 Seated Box Jump
3 TNG Power Snatch

ALICE COACHMAN
8RFT
4 Box Jumps (30/24″)
8 Thrusters (50/35)
*12 minute time cap

Wednesday

STRENGTH
Front Squat -5 sets x 5 reps climbing

ALICE MILLIAT
4RFT
19 Calorie Row
21 Wallball
*12 minute time cap

Thursday

SKILL REVIEW
Handstand Push-up

NADIA COMANECI
10 minute AMRAP
19 Burpees
7 T2B
6 Strict Handstand Push-up

-into-

10 minute AMRAP
19 Air Squat
7 K2E
6 Kipping Handstand Push-up

Friday

GYMNASTIC STRENGTH
Strict Pull-up – 4×6-8; rest 1 minute
Kettlebell Side Plank – 4×30-45-sec/side

ALFONSINA STRADA (Devil in a Dress)
Teams of 2
For Time
72 Calorie Assault Bike
19 Burpees Over the Wall
24 Kettlebell Devils Press

Saturday

WOD
Team of three workout
15 minute AMRAP
25 Power Cleans (70/50)
50 Pull-ups
1200m Run
*one partner is always rowing for max cals

-into-

15 minute AMRAP
25 Push Press (50/35)
50 Back Squats (50/35)
90/60 Calorie Bike/Row
*one partner is always running 400m (minimum)

STRENGTH & CONDITIONING

Monday

STRENGTH
Upper Body
Floor Press – 5×10
15/20 Band Pull Apart

KATHY SWIZER
For Time
800m Run
261 Double/Single Unders
800m Run
*20 minute time cap

Tuesday

STRENGTH
Lower Body
Every 4′ for 16′
10 Ladmine Squats @30X1
12-16, alt Quadruped Renegade Row

ALICE COACHMAN
8RFT
25′ NPUB Broad Jump
8 Dumbbell Front Squats
*12 minute time cap

Wednesday

STRENGTH
Total Body
12 minutes Volume Accumulation
30-45-sec 90/90 Hip CARs
10 Cross Body RDL, alt
10 Tall Kneeling See-Saw Press

ALICE MILLIAT
4RFT
19 Plate step over the Box / Step Over
21 Kb Swing
*15 minute time cap

Thursday

STRENGTH
Core

NADIA COMANECI
10 minute AMRAP
19 NPUB
7 Hanging Knee Raise
6 Push-up to Downdog

-into-

10 minute AMRAP
19 Air Squat
7 Toes to Kettlebell
6 Hand Release Push-up

*cash out option

Friday

STRENGTH
Total Body
12 minute EMOM
1- 10 Pendlay Row
2- 30-45-sec Banded Hip Thrust
3- 30-45-sec Bird Dog

ALFONSINA STRADA (Devil in a Dress)
Teams of 2
For Time
72 Sincro Mountain Climber / Cal Bike
19 Wall Climb
24 Dumbbell Devils Press

Dumbbell Devils Press > Plate Devil Press

Saturday

METCON
Partner Workout
30 minute AMRAP
30 Double or Single Unders (P1)
20 Synchro Reverse Lunge
30 Double or Single Unders (P2)
15 Synchro Sit-ups
30 Double or Single Unders (P1)
10 Synchro Dumbbell Hang Clean and Jerk

CROSSFIT

Monday

WEIGHTLIFTING
Snatch Push Press + Overhead Squat – 3+3

WOD
9 minute AMRAP
5 Deadlifts (120/85)
7 T2B
9 Box Jump-step down (24/20″)

Tuesday

WEIGHTLIFTING
Hang Clean – 5×3; rest 2 minutes

WOD
For Time
21-18-15-12-9-6-3
Hang Power Cleans (50/35)
Pistos, alt

Wednesday

SKILL
Ring Muscle Up Strength
Chest to Ring Pull-up (False Grip) – 5×5
Strict Ring Dip – 5×5
*Every 4 minutes

WOD
15 minute AMRAP (w/ Partner)
30/20 Calorie Row
25 Wallball (20/14)
20 Burpees
15 Front Squats (60/40)
10 Bar Muscle Ups
*partition as needed

Wallball > Wallball Push Press
Burpee > NPUB
Front Squat > Dumbbell Front Squat
Bar Muscle Up > C2B (x2) > Pull-ups (x2-3) > Jumping Pull-up (x3)

Thursday

REVIEW
Rope Climb o Kipping Pull Ups

3RFT
20 Single Arm Dumbbell Power Clean, alt (22/15)
Run 400m
30 Abmat Sit-ups

Friday

STRENGTH
Strict Press 5 RM

WOD
20 minute EMOM
1- 45-sec Double Unders
2- 30-sec Double Kettlebell Front Rack Hold
3- 45-sec Burpee Shuttle Run
4- 30-sec Wall Facing Handstand Hold

Saturday

WOD
0-15′
FT
20 Synchro Squat Clean (40/30)
20 Synchro Squat Clean (60/40)
20 Synchro Squat Clean (80/55)
*7 minute cap

15-35′
2RFT
100 Cal Row/Bike
50 Handstand Push-ups
*20 minute cap

STRENGTH & CONDITIONING

Monday

STRENGTH
Lower Body – Legs Strength
4/5 rounds
10 Double Kettlbell Front Squats
5 High Box Jump

METCON
IWT
4 sets
1 minute Max Calorie Row
1 minutes rest
1 minute Max Dumbbell Thrusters (15/10/hand)
2 minutes rest
*20 minutes total
**looking for hard efforts on both movements, eight minutes of total work, make it count and warm the group up very well before hand

Tuesday

STRENGTH
Back and Core
Back and Core
30-45-sec Plank Reach Under, alt
30-45-sec Tall Kneeling Pallof Press/side
10-15 Incline Chest Support Dumbbell Row

METCON
7 minute AMRAP
7, 8, 9…etc
Kettlebell Sumo Deadlift High Pull
Bike/Row
*start at 7 reps of each add 1 every round

Rest 3 minutes

7 minutes
7, 8, 9…etc
Wall Ball or Wallball Push Press
NPUB
*start at 7 reps of each add 1 every round
*split group in pairs, one does workout with row/bike and the other does without

Wednesday

STRENGTH
Shoulders – Core
4 Rounds not for Time
6-8 Landmine Push Press, L
6-8 Landmine Push Press, R
10-12 Barbell Rotations, alt

METCON
5 sets
3 min ON: 1 min OFF
10 Push-ups or Bench Push-ups
12 Dumbbell Hang Power Cleans
14 Jump Squat or Air Squats

Thursday

STRENGTH
Lower Body Pump
Barbell Hip Thrust – Every 3 minutes for 15 minutes: 10 reps
*between sets perform 30-45-sec 90/90 Hip CARs

METCON
3RFT
400m Run
20 Reverse Sit-ups
10 Renegade Rows
20 Dumbbell Deadlifts
10 Renegade Rows
*12-15 minute cap

Friday

STRENGTH
Upper Body
3/4 Rounds
10 Zottman Curls
10 Dumbbell Skull Crushers
30-sec Banded Hammer Curls
30-sec Banded Push Down
or
4/5 Rounds
10 Kettlebell Side Bends/side
10 Med Ball Leg Curls
*slow and controlled on both movements

METCON
30-20-10
Plate Ground to Overhead
Plate Burpees
*between perform 25′ Plate Bear Crawl Push

Saturday

METCON
16 minute EMOM (in pairs)
1 – P1 Row/Bike + P2 FLR Hold
2 – P2 Row/Bike + P2 Wall Sit
3 – P1 Row/Bike + P1 Reverse Plank
4 – Rest
*Row/Bike always 12/9 Calories
+
20 minute AMRAP (in pairs alt movements)

CROSSFIT

Monday

STRENGTH
Muscle Up Transition Drill – Every 3 minutes for 15 minutes: 3-5 reps
*between sets accumulate 60-sec Hollow Body Hold
or
Assisted Muscle Up + Muscle Up Negative – Every 3 minutes for 15 minutes: 3-5 reps
*between sets accumulate 60-sec Hollow Body Hold

WOD
10-9-8-7-6-5-4-3-2-1
T2B
Box Jump-step down (24/20)
*10 minute cap

Tuesday

WOD
3 sets
1 minute Row/Bike @85%
1 minute Overhead Squats (40/30)
1 minute Rest

3 sets
1 minute Row/Bike @85%
1 minute Shoulder-to-overhead (50/35)
1 minute Rest

3 sets
1 minute Row/Bike @85%
1 minute Power Clean (60/40)
1 minute Rest

*rest 4 minutes between workouts

Wednesday

STRENGTH
Deadlift – Every 3 minutes for 15 minutes: 5 reps
*build to a tough set of five for the day, reset each rep no TNG

WOD
3RFT
15 KBS (32/24)
15 Tuck Crunches
45 Double Unders
*12 minute cap

Thursday

STRENGTH
Behind the Neck Push Jerk – Every 3 minutes for 15 minutes: 5 reps
*pause in the receiving position for three seconds

WOD
12 minutes
3 minute Calorie Row
3 minute Dumbbell Box Step Ups
2 minute Calorie Row
2 minute Single Arm Overhead Walking Lunges
1 minute Calorie Row
1 minute Dumbbell Reverse Lunges

Friday

STRENGTH
Hang Power Snatch – 10 minute EMOM: 5 reps
or
Snatch – 10 minute EMOM: 5 reps (TNG)

WOD
5RFT
30 Wall Ball (20/14)
20 Power Snatch (35/25)
10 Pull-ups
*20 minute cap

Saturday

WOD
15 minute AMRAP (w/ partner)
3, 6, 9…etc
Ring Rows
Burpees
Calorie Bike/Row

Rest 5 minutes

15 minute AMRAP (w/ partner)
3, 6, 9… etc
Ring Push-ups or Hand Release Push-ups
Kettlebell Swings (24/16)
Calorie Bike/Row

*alternate after an athlete

STRENGTH & CONDITIONING

Monday

STRENGTH
Every 4 minutes for 16 minutes
16 See-Saw Row, alt
30-45-sec Banded Good Mornings

METCON
12-15 minute AMRAP
3, 6, 9…etc
Russian KBS
Plank to Push-up
– 20 Single Unders

Tuesday

STRENGTH
Strict Press – Every 3 minutes for 15 minutes: 10 reps
*change for Braced Dumbbell Strict Press for those without good overhead mobility or control

METCON
IWT
24 minute EMOM
1- 45-sec Row/Bike (tough pace)
2- 45-sec Dumbbell Push Press
3- Rest
4- 45-sec Row/Bike (tough pace)
5- 45-sec Single Arm Dumbbell Power Clean, alt
6- Rest

Wednesday

STRENGTH
16 minute EMOM
1- 10 Front Foot Elevated Dumbbell Reverse Lunge, L
2- 30-45-sec Front Leaning Rest
3- 10 Front Foot Elevated Dumbbell Reverse Lunge, R
4- 30-45-sec Straight Arm Banded Pull Down

METCON
5RFT
30 Single/Double Unders
20 Abmat Sit Ups
10 Renegade Rows, alt
*14 minute cap

Thursday

STRENGTH
Candlestick or Deck Squat Practice – 5-10 minutes

METCON
15 minute AMRAP
(120-sec Work/30-sec Rest)
21 Air Squats
15 Ring Rows
9 Burpees

15 minute AMRAP
(120-sec Work/30-sec Rest)
21 Kettlebell Deadlifts
15 Push-ups or Bench Push-ups
9 Deck Squats

Friday

STRENGTH
Every 3 minutes for 15 minutes
10-15 Kettlebell Shrugs
10-15 Bench Dips
30-45-sec Banded Shrugs

or

Every 3 minutes for 15 minutes
10-15 Dumbbell RDL
10-15 Reverse Sit Ups
30-45-sec Bridge Walk Out

METCON
For Time
800m Run
20 Dumbbell Burpee Step-ups
800m Run
*12 minute cap

Saturday

METCON
Warm Up Game
1200m Run
*24/16kg kettlebell must be carried for 400m
*20/14 Medball must be carried 400m
*20/15kg plate must be carried 400m
**partners can carry the equipment however they want

METCON
For Time (in pairs)
30-20-10
Calorie Row
Wallball or Wallball Push Press
-into-
30-20-10
Calorie Row
Box Jump-step down
*20 minute cap
**waterfall start, partner one starts and the next partner cannot pass until the next movement is free

CROSSFIT

Monday

STRENGTH
Close Grip Bench Press – Every 3 minutes for 15 minutes: 5 reps
*build to a tough set of five for the day

WOD
16 minute EMOM
1- 20-sec Bike/Row (hard sprint)
2- 30-45-sec Double Kettlebell Front Rack Carry
3- AMRAP Calorie Bike/Row
4- 30-45-sec Front Leaning Rest

Tuesday

STRENGTH
Overhead Squat – Every 3 minutes for 15 minutes: 5 reps
*pause for three seconds in the bottom position

WOD
For Time
10-20-30-40-50
Dumbbell Snatch, alt (22/15)
-15 Burpee Box Jump Over b/w
*20 minute cap

Wednesday

STRENGTH
Assisted Chest to Ring Pull-up (False Grip)* – 5×5 @40X1
Ring Support – 5×30-45-sec (accumulated)
*must perform with toes support, honest on the tempo
*Every 4 minutes

or

Assisted Ring Dip – 5×6-10
False Grip Ring Row – 5×6-10
*Every 4 minutes

WOD
3 sets
Max Unbroken Kipping Pull-ups
50 Double Unders
Rest 1 minute

Thursday

WOD
Team Workout
0-10 minutes
2K Row For Time

10-20 minutes
8 minute AMRAP
10 Partner Medball Sit-ups
10 Partner Wallball
10 Synchro Down Ups

20-30 minutes
150/120 Calorie Row For Time

Friday

STRENGTH
Power Clean + Push Jerk – Every 3 minutes for 15 minutes: 3+3
*technical weight throughout

WOD
4RFT
15 Power Snatch (42/30)
12 T2B
9 Bar Facing Burpees
*13 minute cap

Saturday

WOD
Team Workout
10RFT (YGIG 5/each)
5 Handstand Push or 3 Wall Walk
5 Front Squats (70/50)
-into-
10RFT (YGIG 5/each)
10 Push-ups
10 Deadlfits (70/50)

STRENGTH & CONDITIONING

Monday

METCON
12 minute EMOM
1 – 10 Dumbbell Reverse Lunge
2 – 30-45-sec Ring Row Hold
3 – 30-sec Jump Lunge/Squat
4 – Rest
+
12 minute EMOM
1 – 10 Seated Dumbbell Press
2 – 30-45-sec Glute Bridge
3 – 30-sec Wallball Push Press
4 – Rest
+
12 minute AMRAP
10 Box Jump-step down
20 Abmat Sit-ups
30 Single/Double Unders/Plate Jump

Tuesday

METCON
Tabata Arrested Superman
+
IWT 1
4 sets
1 minute Row/Bike @85%
1 minute AMRAP Devils Press
1 minute Row/Bike @85%
1 min Rest
+
Tabata Flutter Kicks
+
IWT 2
4 sets
1 minute Row/Bike @85%
1 minute AMRAP Mr. Spectacular
1 minute Row/Bike @85%
1 min Rest
+
Tabata Reverse Plank

Wednesday

STRENGTH
Back Squat – Every 3 minutes for 15 minutes: 10 reps

METCON
21-15-9-15-21
Wallball
Burpees
*12 minute cap

Thursday

STRENGTH
Every 3 minutes for 15 minutes
10 Single Leg Hip Bridge/side
30-45-sec Kettlebell Side Plank/side

METCON
20 minute AMRAP
(90-sec Work/30-sec Rest)
10 Dumbbell Snatch, alt
10 Box Step-ups, alt
10 Plank to Push-up, alt
*pick up where you finished the last round

Friday

STRENGTH
Every 4 minutes for 16 minutes
10 Deficit Push-up
10-15 Dumbbell Flyes

or

Every 4 minutes for 16 minutes
20 Dumbbell Calf Raises
60-sec Band Assisted Sit Ups

METCON
16 minute EMOM
(40-sec Work/20-sec Rest)
1 – Suitcase Deadlift, L
2 – Russian Twists
3 – Suitcase Deadlift, R
3 – Bike/Row
*on suitcase deadlift hold the top for the last 20-sec

Saturday

METCON
Team Workout
30 minute AMRAP
30 Calorie Row/Bike (partition)
20 Sychro Air Squats
15 Synchro NPUB
10 Synchro Single Arm Push Press/side

CROSSFIT

Monday

STRENGTH
Back Squat – Every 3 minutes for 15 minutes: 5 Back Squats
*build to a tough set of five for the day

WOD
12 minute EMOM
1 – 3 Power Snatch
2 – 30-sec Bar Facing Burpees @85%
*aim for a consistent number using a technique you can sustain in a workout

Tuesday

STRENGTH
Assisted Muscle Up + Muscle Up Negative – Every 3 minutes for 15 minutes: 3-5 reps

WOD
0-5′
6RFT
20 Double-Unders
5 Dumbbell Power Cleans (22/15)

5-10′
3RFT
5 Devils Press (22/15)
10 Box Jumps (60/50)

10-15′
6RFT
5 T2B
5 Dumbbell Front Squats (22/15)

Wednesday

WOD
5RFT
22 Kettlebell Swings (32/24)
22 Box Jumps-step down (60/50)
400m Run
22 Burpees
22 Wallball (20/14)

*45′ timecap

Thursday

STRENGTH
12 minute EMOM
1- 20-sec Single Leg Pike Pulse
2- 30-45-sec Bridge w/ Reach
3- 6-10 Strict Pull-ups

WOD
12-16 minutes
1 minute Farmers Carry (24/16)
1 minute Overhead Walking Lunges (20/15)
1 minute Overhead Sit-ups
1 minute Rest

Friday

STRENGTH
Push Jerk – Every 3 minutes for 15 minutes: 5 reps
*pause in the receiving position for three seconds

WOD
Every 7 minutes for 21 minutes
500m Row
24 Hand Release Push-ups
250m Row
12 Dumbbell Renegade Rows (22/15/hand)
*start one group off at 00′ and the other at 03′

Saturday

WOD
30 minute AMRAP (Partner)
100/70 Calorie Row/Bike
-into-
18 Rounds, alt
3 Power Cleans (60/40)
6 Burpees
9 Air Squats
-into-
AMRAP Calorie Row/Bike

STRENGTH & CONDITIONING

Monday

STRENGTH
Every 4 minutes for 12 minutes
20 Dumbbell Reverse Lunges
60-sec Arrested Superman

METCON
Every 3 minutes for 18 minutes
1- Row/Bike @85%
2- AMRAP 10 RKBS + 10 NPUB

Tuesday

STRENGTH
Close Grip Bench Press – Every 3 minutes for 15 minutes: 10 reps

METCON
15 minute AMRAP
15 Push-ups
12 Dumbbell Snatch, alt
9 Calorie Row/Bike
*group in pairs, start one person on the Push-ups and the other on the Row/Bike

Wednesday

STRENGTH
Every 4 minutes for 16 minutes
10 Double Kettlebell Front Squats
10 See-Saw Row

METCON
10 Rounds
30-sec Squat Jumps
30-sec Plank Reaches
30-sec Double/Single Unders
30-sec Rest

Thursday

STRENGTH
10 minute Volume Accumulation
30-45-sec Kneeling Pallof Press
30-45-sec Lizard Stretch/side
30-45-sec Side Plank/side

METCON
IWT 1
3 sets
2 min Row/Bike @85%
1 min AMRAP Dumbbell Thrusters
1 min Rest
+
IWT 2
3 sets
2 min Row/Bike @85%
1 min AMRAP Kettlebell Deadlifts
1 min Rest

Friday

STRENGTH
Every 4 minutes for 16 minutes
10 Single Arm Z-Press/side
10 Prone Cuban Press
or
Every 4 minutes for 16 minutes
10 Cross Body RDL, alt
20 Glute Clams

METCON
9 minute AMRAP
30 Double Unders/Single Unders
8 Scotty Bobs, alt

Saturday

METCON
30 minute AMRAP (Pairs)
50/35 Calorie Row/Bike
40 Abmat Sit-ups
30 Burpees
20 Dumbbell Power Cleans
10 Box Jumps
*partition the work as needed

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