Monday
Team Take “valentines day special”
14 min AMRAP
40/30 kcal ski
30 box jumps
10 syncro down ups
Rest 4 mins
14min AMRAP
40 wall balls
20 DB snatch
Base Strength
A)
4 sets of 10 deadlifts @ 2.5-5kg heavier than last week
B)
3 sets
8-10 step ups each side
Super set
12-15 dimmel deadlifts
C)
3 Sets
20 sec knee tuck/L-sit
straight into 45-60 plate pinch
Rest 60 seconds
Tuesday
Heavy Day –
Build to 5RM back Squat
3 sets of:
8-10 front rack DB step ups each side (slow and controlled, tempo over weight)
Superset with
15-20 good mornings
Base Conditioning
3 rounds on each:
2min on / 1 min off
Run – 400m
Row – 500m/475
5 rounds – 1min on / 1 min off on each
Run – 200m
Row – 300/275m
Wednesday
Classic CrossFit
A)
3-3-3-3-3 Push Jerk
or 3 reps with pause in catch if new to movement
B)
Every 6 mins x 3 rounds:
300m Run
20 TTB
15 STOH
Base Strength
A) Build to 8rm strict press
then
add 5-10 kg and then 1 set max effort push press
B)
8-10 lawnmower rows each side
Superset with
12-15 DB bench press
rest 90 seconds
C)
3 sets of :
Side Planks x 40 seconds
Thursday
Barbell cycling
Build to heavy
2 Power clean + 2 hang power clean
Re-test
20 min AMRAP
20 power cleans
20 target burpees
20 box jumps
Friday
Bignastics
A)
3 min max strict pull ups
B)
Every 2 mins x 5
5-10 strict HSPU
5-10 box HSPU
5-10 press ups
C) 8 rounds (4 each)
P1 Row until P2 completes a round
P2 –
20 kip swings for quality
30 sec hollow hold
20 sit ups
Saturday
Do you even cardio?
Every 5 mins x 8 rounds
A)
500m Run
B)
15-12-9
Empty bar thrusters
burpees over the bar burpees
Sunday
Base Conditioning
Base Strength – Lower body
