February 5, 2023

Monday

Classic CrossFit

10min AMRAP
50 Double Unders
30 overhead lunges
Rest 5 mins
10min AMRAP
15 wall balls
15/12 kcal row

Base Strength

Deload
A) Bench Press: 50% x 5, 60% x 5

B) Flat DB Press: 3 x 15
C) DB bent over rows: 3 x 15
D) Barbell backrack Shrugs: 3 x 10

E) 3 sets of 8 reps deadlifts, bent rows, hang cleans, push press, back squat

Tuesday

Olympic lifting

A)

1 clean deadlift (2 sec pause at knee)
1 Clean Pull
1 power clean

B)

3min on/off
ascending ladder adding 2 reps each round
2,4,6,8….
power clean (50/35)
push press
x 3

Base conditioning

30 sec max down ups
30 sec max kcals
4 mins rest
x 8 rounds

Wednesday

Funastics

A) 12 Min EMOM
strict pull ups or kip/butterfly

B) 90 sec on/off
15 hanging weighted knee raises
max ski remaining time
x 6

C) Core work

Base Strength

Deload

A) DB Squat Jumps DBs: 2 sets of 6 reps
B) Deadlift: 50% x 5, 60% x 5 65-75% x 5

C) Core – 3 sets of 10 Half turkish get ups
100 lying leg lifts
100 Back extensions

D) Chin-ups 50% of chin-up max
E) Empty Barbell Curls: 100 total reps (no added weight)

Thursday

A) Heavy Day
5 x 5 pause back squat
add 2.5-5kg from last week

B) 15min AMRAP
60 sec sandbag march
20 Double DB box step over
10 – 15 ring hamstring curls

Friday

Team Takeover

In Pairs
40min AMRAP
max kcal run or bike
on the 0 and every 5mins
20 sync hang snatch
15 sync down ups

Saturday

Pump and Grunt

A)
Every 2 mins for 8 sets (4 each)
A- 8-10 bradford press with full lock out
B – 10-12 DB bench press

B)
4 Rounds
10-20 press ups
20 bicep curls
20 empty bar thrusters
rest 90secs

C) Finisher
pike leg lift overs

Sunday

Base Conditioning

Base Strength – Lower body

Strict Negative pull ups 5 sets of 3 reps Aim for 5 second negative rest :60 between sets Ring rows 6 sets of 10 reps rest :90 between sets Bent over barbell rows 4 sets of 8 reps rest :90 between sets Supinated Grip	Kipping Kip swings 2 sets of 20 reps Chin over bar hold and press away drill 6 sets of 3 reps EMOM for 7 minutes 1-3 Kipping pull ups Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps	Butterfly Technical work Butterfly drills with one foot on a box 1 sets of 20 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 EMOM for 5 minutes 2-3 Butterfly pull ups
Core Plank marches 4 sets of 20 reps rest :90 between sets Hollow Rocks 6 sets of :30 effort rest :30 between sets	Core Plank marches 4 sets of 20 reps rest :90 between sets Hollow Rocks 6 sets of :30 effort rest :30 between sets	Core Plank marches 4 sets of 20 reps rest :90 between sets Hollow Rocks 6 sets of :30 effort rest :30 between sets