September 4, 2022

Monday

Dumbbell Daft

A)

5 Rounds of

15 dumbbell hang power cleans each side
10 dumbbell push presses each side
5 strict pull ups

B)

Finisher
3 Rounds
10-12 bent over rows
weighted sit ups

Base Strength

A)
Back Squat
On the 0: 10 Reps @ 69%
On the 3: 8 Reps @ 74%
On the 6: 6 Reps @ 79%
On the 9: 4 Reps @ 84%
On the 12: 2 Reps @ 89%

B)

2 drop sets of Elevated bulgarian split squat

15 reps each each side rest 30 seconds then

12 rep seach side rest 30 seconds then

8 reps each side

C)

3 x 20 single leg calf raises

3 x 8 reps Bench adduction

Tuesday

Barbell Conditioning

A)

Build to 1 snatch pull + 1 power snatch + hang snatch (either squat or power)

B)

30-20-10
power snatch
Front rack lunges

Base Conditioning

For time :

100 kcal Row
100 kcal Ski
80 kcal Run

Every 2 minutes perform 7 burpees

Wednesday

Do you even cardio

7 Rounds
30 sec max ski
30 sec farmers hold DB/KB
In pairs, no rest, keep switching for 10 rounds

Rest 3 mins

7min AMRAP
300m run split between 2
8 synchro down ups

x 2

Base Strength

Bench Press
3 sets of 5 reps at 70-75% (pause at chest and lock out)

B) 4 sets of 6 – 8 reps or ring rows add weight if possible

C) 4 sets of 10 bent over barbell rows
Superset with 4 sets of 10 DB incline press

Thursday

Classic CrossFit

A)

10-8-4-4-2-2
Strict Press

B)

10 AMRAP
15 TTB
10 push press
15 front squats

Friday

Heavy Day

A)

4 sets of 10 deadlifts @ 55%

B)

12min AMRAP
45-60 sec sandbag hold
10-20 sec L Hang or knee tuck
50ft box push

Saturday

Hero Day

Whitten

Five rounds for time of:
22 Kettlebell swings, 24/16
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14