Monday
Dumbbell daft
2min on / 0ff x 6 rounds
40 double unders
AMRAP
Double DB devils cluster
Base Strength
A) 10-10-10-10
Back squat
B) 3 Sets of:
10 Front rack step ups each leg
Super set
20-30 floor glute bridges with DB
Rest 2 mins in-between sets
Tuesday
HEAVY DAY
Build to a heavy
3 Rep max back squat
3 sec hold at bottom of each rep
5 Rounds of:
10 sand bag lunges
160ft sand bag carry
10 sandbag squats
Base Conditioning
4 Rounds of:
45/36 kcal ski
45/36 kcal row
2.5 min rest
Wednesday
Classic CrossFit
20 min AMRAP
1-3 strict RMU (or negatives/scale)
10 clean and jerk (43/30)
200m run
Base Strength
A) 3rm Push Jerk
B) 3 sets of:
8-10 seated DB arnie press
Super set
8-10 ring rows or 3-5 weighted chin ups
C) 3 sets of:
max L-sit/tuck hold
Thursday
Do you even Cardio?
10/7 – 20/15 – 30/24 – 40/32 – 50/38
Kcals of choice
Wall Balls
20 – 40 – 60 – 80 – 100
Double unders
Friday
Bignastics
A)
5-4-3-2 wall climb
rest as needed inbetween
B)
Complete as many rounds as possible in 12 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups
Saturday
Team Takeover
35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder
Sunday
Base Strength – Lower body
Base Conditioning
