March 18, 2023

Monday

Do you even Cardio?

0-3 min
600/550m row
3-6 min
600/550m ski
6-9 min
400m run
repeat x 4

Base Strength

A)

Reverse DB lunges
3 sets of 12 rep each leg
B) DB floor Press
3 sets of 16 reps

C) Single leg RDL
3 x 10 reps each leg
D) Gorilla row
3 x 12 reps each side

D) Hammer curls
3 x 15 each side

Tuesday

Barbell Cycling

A)

From Rack 3 split jerk
3 sec hold in catch

B) Every 45 secs x 15
2 Power Clean + 2 Front Squat + 1 Split Jerk

Base Conditioning

In Pairs for max kcals
1 partner working/resting
90on/off
60on/off
30on/off
x3
then repeat on different bit of kit

Wednesday

Funastics
A)

Handstand practice

1B)

8min AMRAP in pairs
8 burpees
6 box jump overs
4 burpee box jump overs
I Go U Go

Base Strength

Upper body
A)
3 sets of:
10 DB bench press
Super set with
3 sets of 10 Bent over rows

B)
4 sets of 15 Banded pull ups
15 DB extensions

3 sets of
10 shoulder press
Super set
10 lateral raises

Thursday

Heavy Day

4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins

Every 2 mins
A- 10-12 Hanging Oblique Twists
B- 8 Suitcase Step ups e/s
C- 1:00 Wreck Bag Walking Lunges
4 Rounds

Friday

Classic CrossFit

10 min AMRAP
3,6,9,12….
TTB
Thrusters (35/25)
Rest 5 mins

10min AMRAP
40 DU
5 press ups
add 5 press ups after each round

Saturday

Pump and Grunt
A)
8-10 DB bench press (2 sec lower)
SS
Strict pull ups 2 sec up/down or banded
2-3 rep short of failure

B)
12-15 skull crushers
SS
12-15 standing DB curls
C)
60-40-20
empty bar strict press + sit ups

Sunday

Base Conditioning

Base Strength – Mondays class