April 24, 2022

Monday

Do you even Cardio

Base Triangle – 40 minutes of:
1 – Row
2- Ski
3 – Run
4- Rest

(Pick a number of Calories you can maintain for the whole workout)

Base Strength

A) Back squats 3 x 10 @ 2.5-10kg heavier than last week

B) 3 x 8-10 good mornings

C) 1min sandbag march
30 sec jumping lunges
x 3

Tuesday

Bignastics
A)

Every 90 secs for 6 rounds:
Strict HSPU or box push ups

B)

WOD
Every 2 mins for 5 rounds:
2-4 Wall Climbs
10 box jump overs
10 feet together burpees

Base Conditioning

10min AMRAP
5,10,15 kcal run (+ 5 kcals each round)
5,10,15 air squats (+ 5 squats each round)

Rest 5 mins

10 min AMRAP
20/15kcal row
10 burpees over the rower

Wednesday

Barbell Cycling
A)
Build to a heavy
2 power clean + 2 hang power clean + 4 front squats

B)
10min EMOM
1 PC + 1 HPC + 2 FS

Base Strength

A) 3-3-3-3-3
pause push jerk
pause in dip and catch

B) 3 x 15-20 second dip holds at 120% of 1rm jerk or heavier than last week

C)

3 sets
3-5 strict chin ups/ weighted/ negatives

D)

3 sets
45 sec on/ 30 off plank march

Thursday

Heavy Day

A)
Split jerks
5 sets of 3 reps
Pause in the catch for 3 seconds

B) 4 rounds of:
8-10 single arm push press + 2 length walk (1 overhead DB + 1 Farmers carry)
each side
rest

Friday

Classic CrossFit
4 min AMRAP
9 TTB
6 DB box step overs

Rest 4 mins
4 min AMRAP
15 wall balls
15 KB Swings

rest 4 mins
x 2

Saturday

TEAM WOD!

Workout will be announced on the day!!! Look forward to seeing you all there!

Sunday

Base Conditioning

Base Strength – Lower Body