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

MONDAY

Workout of the day

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

Strength & Conditioning

METCON
10′ EMOM
1- 10 Dumbbell Death Marches
2- 30″/45″ Deadbug

12′, 3 rounds
1 minute Bike @85%
1 minute Alt Single Arm Dumbbell Swings
1 minute Bike @85%
1 minute Russian Twists

10′ EMOM
1- 10 Dumbbell Walking Lunges
2- 30″/45″ Deadbug

TUESDAY

Workout of the day

STRENGTH
Press – Build up a tough set of ten for the day, then perform 2×10 (drop set)

WOD
24′, 8 rounds
60″ AMRAP
16/12 cals Bike/Row or 8 Box Jump-step down (30/24)
AMRAP Hand Release Push-ups or Deficit Push-ups
60″ rest

Strength & Conditioning

STRENGTH
Dual Kettlebell Paused Front Squats – 5×10
Bench Sorenson Hold – 3×30″/45″

METCON
5/6 sets, 14/17 minutes
20″ Dumbbell G2OH
10″ rest
20″ Burpees
10″ rest
40″ Devils Press
20″ rest
Rest 60″

WEDNESDAY

Workout of the day

STRENGTH
Back Squat – Every 90″ 10×5 (60-70%)

WOD
12′ AMRAP
30 Lateral Ski Hops
20 Double Kettlebell Deadlifts (24/16)
10 Overhead Sit Ups (15/10)

Strength & Conditioning

STRENGTH
Half Kneeling Landmine Press 3×8 (each side)
Split Stance Landmine Deadlift 3×8 (each side)
Bench Dips 3×10
Bench Hip Thrusters 3×10

WOD
18′ EMOM
Shuttle Run (moderate effort)
30″ Side Plank, L
Shuttle Run
30″ Side Plank, R
Shuttle Run
30″ Plank Hold
*Plank starts at 15″ and stops at 45″ of the minute

THURSDAY

Workout of the day

STRENGTH
Strict Pull-up or Negative 5×5
Rolling Plank 5×30″/60″

WOD
20-15-10-5
Toes-to-bar
Burpees to target (side of the wall or pull-up rig)

CASH OUT
Run 5’/8′ at moderate pace

Strength & Conditioning

STRENGTH
Archer Ring Row 4×12-16
Marching Wall Sit 4×45″/60″
Off-Set Carry 4×30″/45″ (each side)

METCON
10’/12′ AMRAP
20 Plate Ground to Overhead
20 NPUB to Plate
20 Lateral Skip Hops to Plate
20 Double Unders / 40 Single Unders

FRIDAY

Workout of the day

STRENGTH
Hang Power Clean 5×5
or
3-Pos Clean 5 sets

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

Strength & Conditioning

METCON
10′ for movement
10 alt Rev Lunge w/ Hip Flexion
10 Hindu Push-ups
20 Plank Shoulder Taps
+
Rowing Drills
+
Every 5′ for 20′
Row 500m

SATURDAY

Workout of the day

WOD
30′ AMRAP
11 Box Jump-step down (24/20)
11 American Kettlebell Swings (24/16)
11 cal Row
11 Burpees

Strength & Conditioning

STRENGTH
Pendlay Row 5×10
Box Handstand Hold 3×30″45″

METCON
20′ Partner AMRAP
30/20 cals Assault Bike*
30 Burpees Box Jump Overs (24/20)**
*resting partner holds Double Kettlebell in front rack hold
**resting partner holds plank position

MONDAY

Workout of the day

STRENGTH
Suitcase Carry 5x15mt/side
Ring FLR 5×30-45-sec

WOD
5RFT
15m Dumbbell Front Rack Walking Lunges
5 Dumbbell Devil Presses
*12′ time cap

Strength & Conditioning

STRENGTH
Single Arm Row 3×8/side
Split Squat 3×8/side
Banded Face Pull 3×45-60-sec
Goblet Squat Hold 3×45-60-sec

METCON
Every 4 minutes for 12 minutes
Run 200m
10 Burpees Box Jumps

TUESDAY

Workout of the day

STRENGTH
Paused Front Squat 5×3

WOD
7 minutes AMRAP
5 Thusters (50/35)
7 Burpees over the bar (lateral)
9 Hang Power Cleans (50/35)
11 Burpees over the bar (lateral)

Strength & Conditioning

METCON
8′ EMOM
– 45″ Row
– 45″ alt Dumbbell Step-up
*one Dumbbell

2′ rest

8′ EMOM
– 45″ Row
– 45″ alt Dumbbell Snatch

2′ rest

8′ EMOM
– 45″ Row
– 45″ Plank Row
*change side each round

2′ rest

8′ EMOM
– 45″ Row
– 45″ Single Arm Dumbbell Push Press
*change side each round

WEDNESDAY

Workout of the day

SKILL
Kipping Pull Up
Hollow Rocks

WOD
«Chelsea»
30′ EMOM
5 Pull Ups
10 Push Ups
15 Air Squats

Strength & Conditioning

STRENGTH
Romanian Deadlift 5×10
Wall Sit 3×5-60-sec

METCON
4 sets (10 minutes)
30″ Squats
30″ Kettlebel Sumo Deadlifts
30″ rest
20″ Squat Jumps
20″ Russian Swings
20″ rest

THURSDAY

Workout of the day

STRENGTH
Hang Power Snatch 10×3

WOD
12′ AMRAP (Partner)
P1 – 8 Burpees + Dumbbell Hang Clean & Jerks (22/15)
P2 – Max Cal Assault Bike / Row

Strength & Conditioning

METCON
12′ EMOM
– 30″/45″ Wighted Plank Hold
– 30″/45″ Split Stance Suitcase Deadlift, L
– 30″/45″ Split Stance Suitcase Deadlift, R

12′ EMOM
20 Mountain Climbers
20 Russian Twists
20 Plate Ground to Overhead

12′ EMOM
– 30″/45″ Farmer Carry
– 30″/45″ Side Plank Raises, L
– 30″/45″ Side Plank Raises, R

FRIDAY

Workout of the day

STRENGTH
Bottoms Up Half Kneeling Press 3×6-8/side
Hollow Hold 3×45-60-sec
Reverse Hyper Hold 3×45-60-sec

WOD
21-18-15-12-9-6-3
Push Press (40/30)
Box Jump Step Down (24/20)
*15′ time cap

Strength & Conditioning

STRENGTH
Dumbbell Bench Press 5×10
Ring Row 3×8-12

METCON
10′ AMRAP
10 Dumbbell Hammer Curl & Presses
30 Plate Hops
10 Renegade Rows
30 Plate Hops

SATURDAY

Workout of the day

STRENGTH
Tall Clean 5×5

WOD
For time, T-2
Run 400m together
150 Wall Ball shots (20/14)
Run 400m together
150 Dumbbell Snatches (22/15)
Run 400m together

Strength & Conditioning

STRENGTH
See-Saw Press 4×12-16 alt
Single Leg Glute Bridge 4×30-sec/side
Suitcase Carry 4×30-45-sec/slide

METCON
For time
30-20-10
Medball Cleans
Burpees
*8′ cap

CASH OUT
30″ Hollow Rocks
30″ rest

MONDAY

Workout of the day

STRENGTH
Emom 10′
– 3/6 unbroken Strict Pull Ups (rx + weighted)
– 1 Cluster + 1 Thruster , build a heavy rep, lift from ground

WOD
Amrap 12′
15 Toes to bar
8 Front Squats 50/35
12 Chest to bar
6 Thrusters 50/35

Strength & Conditioning

STRENGTH
Total body
12′ Volume Accumulation
– 10 Seated alt. KB Presses
– 12 Suitcase Dumbell Split Squats (6/6)
– 15 Hollow Rocks or 30″ Hollow Holds

METCON
15′ amrap
Alternating with a partner
8 Dual Dumbell Ground to overheads
10/8 cals Row

TUESDAY

Workout of the day

STRENGTH
Build 3 heavy reps, 12′ cap time

WOD
Team of 2
1 round each
10-1
Deadlifts @bodyweight
Box Jumps
– 12/9 cals Row after each set
cap time 22′

Strength & Conditioning

STRENGTH
Upper Body Strength
4 sets
– 6 heavy T-Bar Row or Bent Over Dual KB/DB Row
– 20/30 mt KB Cross Body or Farmer Carry, skip @ 10 mt
rest minimum 90″ between sets

METCON
2′ on 1′ off
– 21 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 18 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 15 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 12 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 9 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
*rest 1′ between rounds

WEDNESDAY

Workout of the day

SKILL
Review: Bar Muscle Up

WOD
Amrap 8′
10 Dumbell Snatches alternating
3 Bar Muscle Ups
rest 3′
Amrap 8′
10 Dual Dumbell Steps over the Box
5 strict Handstand Push Ups

Strength & Conditioning

STRENGTH
Lower Body
Strength / Power
4 rounds
6/8 Back Squats
4/6 High Box Jumps
rest 2′

METCON
2 rounds for time
50 Jumping Pull Ups
50 Walking Lunges
200 mt Run

THURSDAY

Workout of the day

WOD
Amrap 30′
400 mt Run
200 mt Single Arm Farmer Carry*
100 Double Unders
40 Bear Crawl Plate Pushes
* change after 25 mt

rest 5′

COOL DOWN
3/4 rounds not for time
5/8 Side Plank Rotation each side
30/40″ Passive Hang
10 Russian Baby Makers or Samson Stretches

Strength & Conditioning

STRENGTH
Upper Body & Core
Strength
3/4 rounds
5 Neutral Grip DB Bench Presses
6/10 Push Ups + Plates Hands Step Ups
rest 90″

METCON
In 15′
T-2
2000 mt Row
*change every 250 mt
In the remaining time
Amrap
10 Synchro Burpees over the pvc
20 Plate Ground to Overheads

FRIDAY

Workout of the day

STRENGTH
Friday Pump
3 rounds
10 Dual Dumbell Romanian Deadlifts
20 Frog Pumps
90″ – 2′ rest

3 rounds
10 Glute Bridge Floor Presses
20 Hands Off Push Ups
90″ – 2′ rest

WOD
3’/2’/1′ Amrap
– Dual Dumbells Clean and Jerks
– Burpees to plate
– cals on machine

Strength & Conditioning

STRENGTH
Total Body
12′ Volume accumulation
40″ Dual Rack KB Wall Sit
10 Feet Elevated Ring Rows
20 Weighted Deadbugs

METCON
45″ work 15″ rest
8′
– Dual KB Front Rack Holds
– amrap Double Unders
rest 1′
8′
– Air Squats
– Sit Ups

MONDAY

Workout of the day

WOD
For time
500 mt Run
21 Deadlifts
15 Hang Power Snatches
500 mt Run
18 Deadlifts
12 Hang Power Snatches
500 mt Run
15 Deadlifts
9 Hang Power Snatches

Rx 50/35
Scaled 40/25
Fitness 35/20

Strength & Conditioning

STRENGTH
Not for time
12-11-10-9-8
Dual KB or Barbell Sumo Deadlifts
6/10 Renegade Rows after each set

METCON
For time
50-35-20
Wall Ball shots
Sit Ups

TUESDAY

Workout of the day

WOD
Amrap 20′
19 Wall Ball shots 9/6
19 cals Row
Amrap Burpees to target while your partner is working

Strength & Conditioning

STRENGTH
Every 2′:30″ x 5
3/6 Strict Chin Ups Chest to bar
6 DB Deficit Reverse Lunges each

METCON
12′ Amrap
40″ on 20″ off
Row
Dumbell step over the Box
Forearms plank

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
4 x 6, 20X0 tempo, 65/75%

WOD
Amrap 5′
45 Back Squats
90 Double Unders
rest 2′
Amrap 5′
45 Handstand Push Ups
90 Double Unders

CASH OUT
Run 800/1000 mt @easy pace

Strength & Conditioning

STRENGTH
12′ Volume Accumulation
15 Wall Sit Dumbell Curl
30″ Weighted Flutter Kicks
30″ side plank each side

rest 20″ between the exercises at least

METCON
Run 500 mt
21 Dumbell Cleans
Run 400 mt
15 Dumbell Cleans
Run 200 mt
9 Dumbell Cleans

THURSDAY

Workout of the day

WOD
Emom 33′
1/3 Rope Climbs / weak skill
12/15 American Swings 32/24
15/12 cals Bike
after 3 rounds rest 3′

or

20-1
American Swings
1 Rope Climb
15/12 cals Bike after each round

Strength & Conditioning

STRENGTH
4 rounds
– 8 Incline DB Bench Presses
rest 30″
– 30/40″ Ring plank
rest 90″ between sets

METCON
Tabata
8 intervals, 20″ on 10″ off
– Slam Ball / Box Jump
alternating
rest 1′
– Air Squats / Burpees no Push Up
alternating
rest 1′
– Mountain Climbers / Tuck Hollow Hold

FRIDAY

Workout of the day

WOD
Benchmark: Barbara

Strength & Conditioning

STRENGTH
12/15′ Volume accumulation
alternating with a partner
– 3 Point Dumbell Rows
6 reps each side, AHAP
– 40 mt Single Arm Farmer Carry, 20 mt each
– 20 mt Bear Hug Plate AHAP

METCON
Amrap 12′ or adjusted 20.1
10 Dumbell Snatches alt
10 Jumping Lunges
10 DB Push Presses, 5/5
10 Jumping Lunges

MONDAY

Workout of the day

STRENGTH
Road to the Open

WOD
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbell Squats
Bar-facing Burpees
Men use 50-lb. Dumbells
Workout 18.2a
1-rep-max Clean
Time cap: 12 minutes to complete
18.2 AND 18.2a

Strength & Conditioning

STRENGTH
Total Body
15′ volume accumulation
Alternating with a partner
10 KB Floor Presses alternating
10 Lower Body KB Complex
30 Weighted Flutter Kicks

METCON
Amrap 13′
200 mt Run
40 American Swings
30 Push Ups
20 Goblet Squats

TUESDAY

Workout of the day

WOD
Row 1600 mt
Synchro Helen
Row 1600 mt

Strength & Conditioning

STRENGTH
Emom 11′
8 Bench supported Barbell Rows
20″ Hollow Rock
20″ Hollow Hold
20″ Tuck Sit Up
rest

METCON
Amrap 10′
35″ work 25″ rest
Bike
Burpees to plate
rest 3′
Amrap 5′
15 Plate g2o
10 Plate Sit Ups
5 Plate Push Ups

WEDNESDAY

Workout of the day

STRENGTH
Road to the Open

WOD
For time:
200-ft. Dumbell Overhead Lunges
50 Dumbell Box Step-ups
50 Strict Handstand Push-ups
200-ft. Handstand Walk

50-lb. Dumbell, 24-in. Box
Time cap: 10 minutes

Strength & Conditioning

STRENGTH
Total body
4 rounds
6 Landime Deadlifts, 30×1
4 Broad Jumps increasing effort

METCON
For time
30-20-30
Sit Ups
Box Jumps
cals Row

THURSDAY

Workout of the day

WOD
T.B.A.

Strength & Conditioning

STRENGTH
Emom 12/15′
9 DB/KB Thrusters
6 Strict Chest to bars
30 Mountain Climbers

METCON
3 rounds
Run 500 mt
15 Jumping Pull Ups
21 Air Squats

FRIDAY

Workout of the day

STRENGTH
Grip / Core
12′ of continuous work
10 Dumbell Deadlifts
50 mt Farmer Carry
10 Strict Toes to Bar / Leg Raiser

WOD
50 Power Snatches
Emom 6 Wall Ball shots

Strength & Conditioning

STRENGTH
4 rounds not for time
Accessory and sexy session
10/12 Seated French Presses
10 Single Leg Glute Hip Thrusts (each)
10/15 Plate Sit Ups

METCON
In 5′
Row 1000 mt
In 5′
60 Burpees over the pvc
In 5′
Run 500 mt with Medball

MONDAY

Workout of the day

STRENGTH
Road to the Open, day 1
E2OM x 5
3 Thrusters*
* first rep must be a cluster

WOD
Open 12.5 – 11.6

Strength & Conditioning

STRENGTH
Upper body

METCON
21-18-15-9-6-3
American Swings
Burpees

TUESDAY

Workout of the day

WOD
4 rounds for time on 40′ amrap
T-3
100 cals Bike
30 Synchro Burpees Box Jump Overs
200 mt Run together

Strength & Conditioning

STRENGTH
Total body

METCON
90″ on 30″ off x 5
12 DB Cleans
15 Sit Ups
amrap Box Jump Overs

WEDNESDAY

Workout of the day

STRENGTH
Road to the Open, day 2

WOD
Open 16.4 – 17.4

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
12 KB Dealifts
15 Wall Ball shots
50 Single Unders or 35 Double Unders

THURSDAY

Workout of the day

STRENGTH
Emom 5′
3 Hang Power Snatches
Emom 5′
2 Hang Squat Snatches

WOD
In 9′
15-12-9-6
Hang Power Snatches 60/43
Bar facing Burpees
amrap Overhead Squats

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
10 Burpees
10 Goblets Step Over the Box
E2MOM 10 cals Bike

FRIDAY

Workout of the day

SKILL
Double Unders

WOD
Wod by CrossFit New England
5 rounds:
15 Kettlebell Swings (70/53)
400 meters Run
40 Double Unders

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 20′
T-2
50 cals Row
30 Renegade Rows