October 9, 2022

Monday

Classic CrossFit

A)

5 Rounds
1-min max Run
1-min empty bar thrusters
1-min sit ups
1-min burpee broad jumps
1-min rest

B)

EMOM 8 mins
20-30 sec hollow hold

Base Strength

Back Squat
On the 0: 8 Reps @ 75%
On the 3: 6 Reps @ 80%
On the 6: 4 Reps @ 85%
On the 9: 8 Reps @ 75%
On the 12: 6 Reps @ 80%
On the 15: 4 Reps @ 85%
On the 18: 1 Reps @ 95%
On the 21: 1 Reps @ 95%
On the 24: 1 Reps @ 95%

B)

3 set of 10 reps each side front rack DB lunges

Tuesday

Heavy Day

A)

Deadlift
8-8-8-8-8

B)

4 x 10 bulgarrian split squats each side

C)

Finisher
3 Rounds
15 jump squats
20 glute bridges bodyweight
30-45 sec wall sit hold
rest 1 min

Base Conditioning

Proving Grounds WOD 1

KC kcals in pairs

16 minute Kcal Ski

rest 1 minutes

16 minutes kcal Row

Wednesday

Pump and Grunt

A)

8-6-4
Strict Press
8-6-4
Push Press

B)

2min on/off x 4
20 empty bar strict press
10-20 press ups
2 sets max or move on
remaining time max kcal ski on 26s/m

Base Strength

A) Build to a heavy single Bench press

then

5 sets of 3 reps Bench press @ 85% of A)

B)

5 x 5 pull ups

C)

3 sets of 10 – 15 Barbell bicep curls

Thursday

Team Takeover

35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder

Friday

Funnastics

A)

EMOM 8 mins
TTB

B)

12min AMRAP
4 DB snatch
30 Double unders
add 4 DB snatch each round 8,12,16,20 etc

Saturday

Hero WOD

“Andy”

25 Thrusters 50 /35
50 Box Jumps (24/20 in)
75 Deadlifts
1.5 mile Run
75 Deadlifts
50 Box Jumps (24/20 in)
25 Thrusters

Sunday

Base Conditioning

Base Strength – Lower body