January 29, 2023

Monday

Open Prep

A) Double under Practice

B) Barbell Cycling
Build to a medium weight 5 reps Power snatch

C)

14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
35/25 power snatches, 15 reps

Base Strength

A) Bench Press: 80% x 5, 85% x 3, 95% x 1 or more

B) Incline DB Press: 2 x Max Reps (w/ same weight as last week)

C1) Bent-over 1-Arm DB Rows: 4 x 8
C2) Triceps Overhead DB press 4 x 8 reps

D) 3 sets of
10 reps of each with DBs
Deadlift, Bent over row, Hang muscle cleans, Strict press,

Tuesday

Heavy Day

A) 5 x 5 pause back squat
add 2.5-5kg from last week
1 sec pause on each rep

B)

A – 30 sec single arm farmers carry each side
B – 20-30 sec single leg wall sit
C – 60 sec barbell side bends
Rest 30 sec between movements
x 4

Base Conditioning

5 Rounds of:
45 sec on
3.15 off
Into
5 rounds of:
30 sec on
2.5 off
5 Rounds of:
20 sec on
1min 40 off

Wednesday

Pump and Grunt

A) 10 Min EMOM
Strict pull ups or kip/butterfly

B)
Every 3 mins x 4 rounds
15 press ups
15 weighted sit ups
15 DB upright rows

C)
3 rounds
30 sec renegade rows
30 sec sit ups
30 sec empty bar curls
30 sec rest after each exercise

Base Strength

A) Deadlift 80% x 5, 85% x 3, 95% x 1

B) Bulgarian Split Squat Jumps: 5 x 5 reps w / DB’s

C1) Barbell stiff leg Deadlift 3 x 15 reps
C2) Ring hamstring curls 3 x 10 reps

D) 2 sets of 20 DB stationary lunges (each leg)

Thursday

Team Take Over

In Pairs
12 rounds (6 each)
200m Run
12 Sync DB snatch
Into
12 rounds
250/225m row
12 Sync DB step overs

Friday

Barbell Cycling

A) Build to heavy
1 clean pull
1 power clean
1 hang power clean

B) 3 min on / 1 min off
3 deadlifts
6 hang power cleans
9 Front Squats
x4

Saturday

Classic CrossFit

3-3-3-3-3 Push Jerk

12 min AMRAP
ascending ladder
3,6,9,12….
TTB
Box jump over
kcals

Sunday

Base Conditioning

Base Strength – Lower body

Pull up program Week 3

Strict work	Kipping work	Butterfly
Negative pull up 6 sets of 3 reps Aim for 3 second negative rest :60 between sets Inverted rows 4 sets of 8 reps rest :90 between sets Pronated Grip Arnold Press 4 sets of 8 each arm rest :90 between sets	Technical work Kip swings 2 sets of 10 – 15 reps Chin over bar hold and press away drill 5 sets of 3 EMOM for 5 minutes 1-3 Kipping pull ups Strength work Press against the bar roll ups 5 sets of 2-3 reps	Technical work Butterfly drills with one foot on a box 2 sets of 10 reps Strict Butterfly 3 sets of 20 seconds 50% size of actualy butterfly pull ups Lots of shoulder control Strength work Pause Butterflys at the top 5 sets of 4 reps
Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts	Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts	Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts