Monday
Team Take Over
Max Distance Run in 28 mins
Whilst completing 10 rounds of
20 Alternating hang DB CnJ
20 Wall Balls
I go U Go
1 partner doing a round, 1 partner running
Base Strength
Push Press
A)
Build to a heavy 8 reps for the day
then
3 sets of 8 reps at 75% of todays heavy
B)
Standing Barbell front raises
DB lateral raises
Max wide grip pull ups
C)
3 sets of 10 reps
DB tricep extension (3 seconds lowering)
DB bicep curls (3 seconds up, 3 seconds down)
Tuesday
Funastics
A)
EMOM 12 mins (alternating)
A) 3-5 chest to bar chin ups
B) 3-8 Strict Ring Dips
C) 20-30 sec ring press up hold
B)
4 sets of 10-20sec false grip ring hang
C)
18 Rounds
30 sesc on/off off max effort ski
Base Conditioning
10min max row
50 down ups
max distance row remaining time
Rest 5 mins
10min max run
50 empty bar thrusters
max distance run remaining time
rest 5 mins
In pairs
10 min
max distance run, changing every 45 seconds
Wednesday
Classic CrossFit
2min AMRAP
30 KB swings
Max kcal bike
2 min rest
2min AMRAP
20 Double DB box step overs
Max V-Sits
2 min rest
2min AMRAP
50 Double Unders
max Overhead/ Front rack lunges
2min rest
x 3
Base Strength
A)
Back Squat
On the 0: 10 Reps @ 65%
On the 3: 8 Reps @ 70%
On the 6: 6 Reps @ 75%
On the 9: 4 Reps @ 80%
On the 12: 2 Reps @ 85%
B)
3 sets of 10 reps Step ups (each leg)
C)
3 sets of straight leg hanging raises x 10 reps
3 sets of 20 jump lunges
Thursday
Heavy Day
A)
Bench Press
4 x 8 bench press
1 x max effort @ 50%
B)
3 supersets
8-10 DB pullovers
Superset
6-10 deficit press ups
rest 2 mins
C)
8 min AMRAP
10 muscle clean and press
15 weighted sit ups
20 bent over flyes
Friday
Barbell Cycling
A)
Warm Up
Every 90 seconds x 5
5 Tempo Overhead Squats
3 sec to lower
B)
1 Snatch Pull + 2 hang power snatch
C)
10 minute EMOM (5 Each)
A – 8 TnG Power Snatch
B – 10-15 burpees over the bar
Saturday
“Murph”
1mile run
100 pull ups
200 press ups
300 air squats
1mile run
Sunday
Base Conditioning
Base Strength
Lower body
