Monday
Barbell Cycling
1 clean deadlift (pause at knee) + 1 clean pull + 1 Power Clean + 1 Hang Power Clean
1 min on/off x 6 rounds
4 power cleans + 4 hang power cleans
Max burpee over barbell
Base Strength
A)
Deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down
B)
3 sets of 8 to 10 Barbell row from the floor
C)
3 sets of 12 Stiff leg good mornings
Tuesday
Bignastics
A)
EMOM 5 mins 1- 6 Strict CTB pull ups
Into
EMOM 5 mins
4-6 big kip swings
B)
10min AMRAP (for quality)
10 ring rows
10 double DB Push Press
10 VSits
Base Conditioning
0-8 minutes
max distance row (2km +/1.8km +)
10-18 minutes
max distance run (1.4km +)
20-28 minutes
max distance ski (2km +/1.8km +)
Wednesday
Classic CrossFit
A)
5-5-5-5-5 Push Jerk
Aiming for more than your push press from previous week
B)
2.5mins on / off x 4 rounds
400/375m row
remaining time max sandbag cleans
Base Strength
Bench Press
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down
B)
3 sets of DB Neutral grip press x 8 – 12 reps
super set with
3 sets of Close grip Press ups 8 – 12 reps
C)
3 sets of 8 to 12 DB tricep extensions
Thursday
Heavy Day
A) Back Squats
5sets of 5 back squats – 3 sec lower + pause
Add 2.5-5kg from last week
B)
3 Rounds
50ft DB walking lunge
50ft bodyweight walking lunge
Friday
Do you EMOM Cardio?
30 min EMOM
1 – 10/12/15 wall balls
2 – 10/14/16 box jump overs
3 – 15/12 or 12/9 kcal ski
Saturday
Team Takeover
In pairs
12 min AMRAP
max rounds of DT
12 deadlifts
9 hang power cleans
6 STOH
Rest 4 mins
12min AMRAP
Max kcal run
Every 2 mins 16 syncro hang DB snatch
Sunday
Base Conditioning –
Base Strength – Upper
