Monday
Do you even Cardio?
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes
Base Strength
A) Back Squat 3 sets of 10 @ 2.5-10kg heavier than last week
B) 3 sets of 16 Barbell back rack lunges
C) 3 set of 20 single leg glute bridges
Superset with
20 back extensions
Tuesday
Heavy Day
A) 4 Sets of
2 Front Squats + 2 Split Jerks
B) 8 legnth box push (slow + steady pace)
Base Conditioning
2min on/off
10 burpee over the row
max kcal remaining time
x8
Wednesday
Bignastics
A) Bar Muscle up EMOM for 8 minutes
B)
20-16-12-8-4
TTB
hang power cleans
Base Strength
A) 2-2-2-2-2
Push jerk, pause in the dip
2 set max push press @ 65% of A
B) 3 sets of
10-12 DB roll backs
Superset with
Empty bar bicep curls 10-15 reps
C) 4 sets of 20 Over DB leg raises
Thursday
Heavy day
A) 8-8-8-8 Sumo deadlift
B) 4 Rounds
20 air squats
5 sandbag cleans AHAP
2 length bag carry
Friday
Classic CrossFit
20 Rounds for time:
2 strict pull ups/feet assisted
4 down ups
8 wall balls
Saturday
Team Take Over
12mins
Max Kcal ski
Every 2 mins
10 syncro DB snatch
Rest 4 mins
12mins
I Go U Go
3 rope pulls from seated or Rope Climbs
10 box jump overs
Sunday
Base Conditioning
Base Strength – Lower body
