August 7, 2022

Monday

Do you even Cardio?

2.5/2.25km Row
Rest 2min

10 min AMRAP
300m run
30 sec rest

rest 2 mins

30 sec on/off
complete 120/90 kcals ski

Base Strength

Deadlift

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B)

B) Dumbbell Bulgarian split squat
4 sets of 10 reps
Each set use a heavier weight

C) Standing Calf raises
3 x 20 each side
Super sets with
DB Bent over Rows
3 sets of 15

Tuesday

Barbell Strength

A) 5 sets of:
1 power clean + 1 full clean

B) 3 sets of:
5 clean pulls @ max weight from part A

C)

WOD
For Time:
20 burpees OTB
20 hang squat cleans (60/40)
20 burpees OTB
5 min time cap

Base Conditioning

A)

6 minute Max Run
90 seconds recovery
6 minutes Max Run

B)
6 minute Max Row
90 seconds recovery
6 minute Max Row

Wednesday

Bignastics

6 min AMRAP
30 Double unders
1 strict pull up
add 1 pull up each round

Rest 2 mins

6 min AMRAP
12 KB Swings
1 wall climb
add 1 wall climb each round

Rest 2 mins

6min AMRAP
10 to 15 air squats
5 press ups
add 5 press ups each round

Base Strength

A) Bench Press

Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down

B) DB Seated Db press
4 sets of 10 reps
Super set with
Cross Body Hammer curls

C) 3 sets of 10 press ups

Thursday

Classic CrossFit

A)

10-6-4-4-4
push jerk

B)

In Pairs
14 min AMRAP
I Go U Go
14 db hang snatch
7 box jumps

Friday

Heavy Day

A)
Turkish get ups

B) Strength
4 sets of 16 Front rack walking lunges

B)

Accessory
4 Rounds of
20 barbell good morning
30-60 sec wall squat hold
20 weighted sit ups

Saturday

“Zeus”

3 Rounds for time:
30 wall-balls (20/14)
30 sumo deadlift high-pulls (35/25)
30 box jumps 24/20
30 push press 35/25
30 kcal row
30 push-ups
30 front squats 35/25
42minute time c

Sunday

Base Conditioning

Base Strength – Upper body