January 9, 2022

Monday

“Dumbbell daft”

20-2
TTB
Devils Press
Hang Clusters
Use Single Arm DB 22.5/15

Base Strength (6pm only)

A)
4 sets of 10 deadlifts @ 60-65% of 5RM

B) 3 sets of:
8 Bulgarian split squats
2 sec up/down
superset with
20 heavy KB swings
rest 2 mins

C)
3x 60 sec weighted planks

Tuesday

“Heavy Day”

A) 5 sets of 5 reps back squat @70% of 5rm

B) 3 sets of: 20 Front rack barbell step ups
super set with 30 sec l-sit / knee tuck

“Base conditioning” (7am and 7:15pm only)

Time Trial 0-12 mins 2km/1.8km row

12-24 minutes 1mile Run

24-34 minutes In Pairs 10 x I go U Go 30 sec max kcal run

Wednesday

“Classic CrossFit”

A) 9-7-5-3 sumo DL

B) 6RFT
12 push press
12 box jumps
12 sumo deadlift high pulls

Base Strength (6pm only)

A) 10-8-6-4-2
Strict Press

B) 3 Sets
10 DB press Downs
15-20 box dips
15 – 20 Single DB curl (hand each side of head)

C) Core
Seated flutter kicks
20 on/off

Thursday

“Do you even cardio?”

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
x 6

Friday

“Bignastics”

A)
4 x 3-8 strict/weight pull ups
Super set
30 sec of hollow hold/ rocks
B)
3 x max effort decifit press ups
C)
Conga line for 12mins
9/7 kcal ski
10 ring rows
15 weighted sit ups

Saturday

“Team Take Over”

A) 10mins to build to a heavy 3rm power clean

B) 20min AMRAP
25 power cleans
25 Wall Balls
25 Push Press
25 kcals on the runner

Sunday

Repeat Strength and conditioning

Home workouts

Workout 1

Emom 20

1. 15 burpees
2. 15 Sit ups
3. 45 seconds max squat jumps
4. Rest

Workout 2

In a 20 minute window
3 rounds
30 push ups
30 snatches (touch and jump)

then
2 rounds
50 sit ups
50 push press (30 dips)

then
1 round
100 air squats
200 double unders (pocket taps)

Workout 3

4 rounds of
400m run
50 air squats