Monday
Do you even cardio?
5km Ski or row
on 0 and every 1km
25 db snatch
25 sit ups
Base Strength
A)
Back Squat
On the 0: 10 Reps @ 71%
On the 3: 8 Reps @ 76%
On the 6: 6 Reps @ 81%
On the 9: 4 Reps @ 86%
On the 12: 2 Reps @ 91%
B)
DB Lunges 4 sets of 10 reps each leg
DB goblet squats 4 sets of 20 reps
C)
3 sets of 20 Back Extensions
Tuesday
“Funnastics”
A) 16 min EMOM
1 – strict pull ups with pause above bar/ or jumping negative 3-5 reps
2 – ring press up hold 20-40 sec
3 – leg pulses 15 each side + 15 both legs
4 – Rest
x 4
B)
10-1
strict press
bent over rows
burpees over the bar
Base Conditioning
5 Rounds of:
E2MOM start a new machine
25kcal run
30/24 kcal row
30/24 kcal ski
Wednesday
Barbell Conditioning
A)
OHS warm up 5 sets of 5 reps
3 sec pause at the bottom
B) Build to a heavy 3 hang snatch (power or full)
C)
12min amrap
30 deadlifts
20 front squats
50 DU
Base Strength
A) Bench Press
5 sets of 4 reps at 75%-80% (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 Hammer curls
Superset with
4 sets of 10 Barbell Skull crushers
Thursday
Classic CrossFit
2min on/off
15/12 kcal bike
12 Double DB push press
remaing time max TTB
x4
Into
2min on/off
15/12 kcal run
remaining time max 25ft bear crawls
x4
Friday
A)
Heavy Day
3-3-3-3-3
back squat
1st rep with 5 sec hold at bottom
supet set with 20s jumpng lunges
B)
30 sec sandbag cleans to shoulder (alt side) 50/30
30 sec barbell upright rows
30sec rest
x6
Saturday
Wittman
Seven rounds for time of:
Kettlebell swing, 15 reps 24/16kg
Power clean, 15 reps 42.5/30kg
15 Box jumps, 24″ box / 20 “box
Sunday
Base Conditioning
Base Strength – Upper body
