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