November 6, 2022

Monday

Funnastics
A) Every 45 seconds x 8 rounds
1-3 strict pulls ups (weighted)

B)

4min on / 2 min off
AMRAP
2 BMU / jumping bar muscle up / pull up
4 burpees
8 hang DB clean and jerk 30/22.5
x 4 rounds

Base Strength

A)
5 sets of

1.1.1 rest 10 seconds inbetween reps

5 seconds down on each rep

Build in weight

B)
3 sets of 10 each leg DB reverse lunges

C)
3 sets of 20 side hip dip side planks

3 sets of 20 crunches

Tuesday

Barbell Conditioning

A) 1 snatch pull + 1 power snatch + 1 OHS (or 1 more power snatch)

B)

10 Rounds for time
30 double unders
3 power snatch 42.5/30
3 OHS

*Scale to 5 power snatch with no OHS*

Base Conditioning

4 x 1km Row
Hold 5km pace slight faster
Rest 1 minute between intervals

4 x 800m Run
1 minute rest between intervals

Wednesday

Heavy Day

A) Back Squat

6-3-6-3-6-3

B) Accessory

Every 2 mins
A – 8 bulgarian split squats each side
B- 15 weighted jump squats
C – 30-45sec knee tuck hang/ L-sit
D- 2 min rest
x 4

Base Strength

A)
Push press
Find your 3RM.
Then 3 x 3 reps at 80% of
your 3RM.
B)
4 sets of max effort
Bull bar dips or Box dips
C)
Barbell bent over rows
3 sets of 10 reps
D)
3 sets of 10 alternating DB curls

Thursday

Classic CrossFit
A)

Build to heavy 3 split jerk

B) For time:

50 push press (50/35)
50 box jumps
50 sit ups
25 push press
25 box jumps
25 sit ups

Friday

Do you even cardio?

8min AMRAP
30/24 kcal row
20 sit ups
rest 2 mins

8min AMRAP
24/18 kcal run
18 KB Swings 32/24
rest 2mins

8min AMRAP
15/12 kcal ski
10-15 wall balls

Saturday

A) Build to moderate/Heavy 5 deadlifts

B) Hero WOD
Donny
21-15-9-9-15-21
Deadlift 102.5/70
burpees

Sunday

Base Conditioning

Base Strength – Upper