Monday
“Dumbbell daft”
30-20-10
Double DB power cleans
Burpees over the DB
30-20-10
Front Rack Lunges
Double jump over DB
30-20-10
Single Arm DB Snatch
Burpees over the DB
Base Strength
A)
4 sets of 10 deadlifts @ 2.5-5kg heavier than last week
B)
3 Sets of
12-15 Weighted Good Mornings
Superset with
10 single arm, side step ups
C))
I Go U Go
5 Sets of:
15 sec hollow/tuck hold
10 sit ups
Other Partner hangs from pull up bar
Tuesday
“Classic CrossFit”
A)
5-5-5-5 Push Press
Then 1 x max effort at 80% of 5RM
B)
12 minute AMRAP
15 Wall Balls
10 Push Press (50/35)
5 BMU/ CTB/ Jumping BMU/CTB
Base Conditioning
| 1.5km row 0-8 6min time cap 1km row 8 to 14 4min time cap 500m 14 to 17 2min time ca 500m 17 to 20 2min time cap | 1,200m Run 0-8 6min time cap 800m 8 to 14 4min time cap 400m 14 to 17 2min time cap 400m 17 to 20 2min time cap |
Wednesday
“Team Take Over”
In Pairs for Max kcals
16 Rounds 2min on/off (8 rounds each)
10 Deadlifts (110/80)
10 TTB
Remaining time max kcal ski
Base Strength
A)
4 sets of 8 Seated Strict Press
B)
3 Sets of
8 single arm push press each arm (3 sec lower)
Superset with
10 Under hand rows (1 sec hold at top, 2 sec lower)
C)
EMOM x 5
10 narrow press ups (pause at top)
max weighted sit ups remaining time
Thursday
“Bignastics”
A)
5 sets for quality
1-5 wall walks (pause at the top, no rest at the bottom)
B)
4 Rounds (45 sec on each)
A – max strict chin ups
B – max kcal run
C – Max ring dip
D – Rest
Stretch class – 7:30pm
Friday
“Heayv Day”
A)
5 sets of 4 back squats
add 2.5-5kg from last week
B)
4 Sets of:
10 DB Front squats (2 sec hold at top and bottom of the rep)
Superset with
60 sec sandbag carry AHAP
Saturday
“Pump and Grunt”
A)
4 Sets for quality
10 barbell upright rows
Superset
12-15 DB Skull crushers
Superset
10-20 hanging straight leg raises
B)
For Time:
3 Rounds of:
25 empty bar muscle cleans
25 strict press
25/18 kcal row
Sunday
Base Conditioning
Base Strength – Lower day
