March 13, 2022

Monday

“Dumbbell Daft”

Buy In 800m Run
50 DB Snatch
50 DB step overs
50 hang clean and jerk
25 DB Snatch
25 DB step overs
25 hang clean and jerk
Buy Out 1km Row

Base Strength

A)
Bench press

5 sets of 4 reps
1 sec pause at the chest and lock out
slightly heavier than last week

B)
4 sets of:
Max weighed strict chin ups / max hard ring rows
Superset
Max hollow hold / tuck hold

C)
3 sets of
15 – Front raise, Lateral and bent over flyes

Tuesday

“Bignastics”

A) 3 sets of 5 reps Pull ups

B) 3 sets of 5-10 ring dips or box dips

C)

10 minutes of practice
Muscle up turn over
just on feet

D)
4 rounds
P1 – ski 15/12 kcals
P2- 45 sec bar hang

Base Conditioning

30min EMOM
Run 14/10kcal
Ski 15/12 kcal
Row 15/12kcal

Wednesday

“Barbell Cycling”
A)

5 sets of:
2 hang power cleans + 2 hang squat cleans

B)

12min AMRAP
12 Hang power cleans
12 hang squat cleans
12 Push Press
43/30

Base Strength

A)

Front squats
3 sets of 8 reps at 80% of last weeks 3rm pause squat

B)
3 sets of 16 reps reverse barbell lunges (weighted)
2 min rest

C)
3 sets of:
20 empty bar GMs
20 sit ups

Thursday

“Heavy Day”

A) 4sets of 4 reps dead stop deadlifts

B) 3 sets of:
10-12 weighted GM’s
Superset with
45 sec single arm farmers carry each side

Friday

“Classic CrossFit”

6 minute AMRAP
5 Wall Balls
5 Down Ups
add 5 reps to each movement after each round

Rest 2 minutes

6 min AMRAP
60 Doube unders
10 – 20 Hanging Knee raises / TTB
Rest 2 minutes
x 2

Saturday

“Team Take Over”

20 rounds of 90 second intervals
I go U Go
5 Pull Ups
10 Press Ups
15 Air Squats
max distance ski or run

Sunday

Base conditioning

Base Strength – Upper