Monday
“Dumbbell daft”
20-2
TTB
Devils Press
Hang Clusters
Use Single Arm DB 22.5/15
Base Strength (6pm only)
A)
4 sets of 10 deadlifts @ 60-65% of 5RM
B) 3 sets of:
8 Bulgarian split squats
2 sec up/down
superset with
20 heavy KB swings
rest 2 mins
C)
3x 60 sec weighted planks
Tuesday
“Heavy Day”
A) 5 sets of 5 reps back squat @70% of 5rm
B) 3 sets of: 20 Front rack barbell step ups
super set with 30 sec l-sit / knee tuck
“Base conditioning” (7am and 7:15pm only)
Time Trial 0-12 mins 2km/1.8km row | 12-24 minutes 1mile Run | 24-34 minutes In Pairs 10 x I go U Go 30 sec max kcal run |
Wednesday
“Classic CrossFit”
A) 9-7-5-3 sumo DL
B) 6RFT
12 push press
12 box jumps
12 sumo deadlift high pulls
Base Strength (6pm only)
A) 10-8-6-4-2
Strict Press
B) 3 Sets
10 DB press Downs
15-20 box dips
15 – 20 Single DB curl (hand each side of head)
C) Core
Seated flutter kicks
20 on/off
Thursday
“Do you even cardio?”
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
x 6
Friday
“Bignastics”
A)
4 x 3-8 strict/weight pull ups
Super set
30 sec of hollow hold/ rocks
B)
3 x max effort decifit press ups
C)
Conga line for 12mins
9/7 kcal ski
10 ring rows
15 weighted sit ups
Saturday
“Team Take Over”
A) 10mins to build to a heavy 3rm power clean
B) 20min AMRAP
25 power cleans
25 Wall Balls
25 Push Press
25 kcals on the runner
Sunday
Repeat Strength and conditioning
Home workouts
Workout 1
Emom 20
- 15 burpees
- 15 Sit ups
- 45 seconds max squat jumps
- Rest
Workout 2
In a 20 minute window
3 rounds
30 push ups
30 snatches (touch and jump)
then
2 rounds
50 sit ups
50 push press (30 dips)
then
1 round
100 air squats
200 double unders (pocket taps)
Workout 3
4 rounds of
400m run
50 air squats