Monday
Heavy day
A) 4 x 10 deadlift @ 50%
Going every 3 mins
B) Every 2 mins
A- 8-10 single leg deadlifts each side
B- 30 sec single arm farmers carry e/s
C- 15-20 weighted hanging knee raises
4 Rounds
Base Strength
A)
Bench Press: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, 102% x 1
If you get 102% with “room to spare”, you can add some weight and do another single.
B) DB Floor Press (palms in) 2 x Max Reps using the same weight (Aim for 20-25 reps)
C) Bodyweight Inverted Row 2 x Max (Stop set when you can no longer touch your chest to the bar.)
D1) 2 sets of Max press ups
D2) 3 sets of Max Bicep curls with 20kg bar
Tuesday
Funastics
A) Handstand practice
B)
EMOM x 16 mins
1 – 20 wall balls
2 – 20 KB Swings
3 – 20 box jump overs
4 – Rest
Base Conditioning
1min ski
1min run
2 min rest
x 10
Wednesday
Barbell Cycling
A) 5 sets of 4 split jerk
3 sec hold in catch
B)
Every 30 secs x 20
1 Power Clean + 1 Front Squats + 1 Split Jerk
Base Strength
A) Deadlift: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, 102% x 1
If you get 102% with “room to spare”, you can add some weight and do another single
B1)
Single leg supine hip thrust (foot elevated): 3x10ea leg
B2) DB Side Bends: 3x15ea side
C) Chin-ups: 1 x max reps
Thursday
Do you even Cardio?
0-8min
1,500m/,1,350m Row
8-16min
1,500m/,1,350m Ski
16-24min
1km Run
24-32min
6min AMRAP
20 air squats
20 walking lunges
20/15kcal bike
Friday
Classic CrossFit
A) 21-18-15-12-9-6-3
TTB
burpees
30 Double under after each round
B) Accessory
4 sets of 10 Single arm bent over rows
Saturday
10-1
Deadlifts
hang power cleans
STOH
every 2 mins 9/7 kcals
Sunday
Base Conditioning
Base Strength – Upper body
