Monday
Do you EMOM Cardio?
EMOM 30 mins
1 – 10/12/15 wall balls
2 – 10/12/15 KB Swings
3 – 10/12/14 kcal Run
Base Strength
A) Deadlift
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down
B)
3 Sets
15 stiff leg deadlifts
superset
20 Front loaded DB good mornings
Rest 2 mins
C)
3 min max plank
Tuesday
Heavy Day
A) 5 sets of 5 reps Back squat
3 sec lower + pause
Start at 65 % of 1RM or 75% of 5RM
B) 3 Rounds of:
20 DB walking lunges
20 bodyweight walking lunges
Into 45-60 sec bar hang
Rest 2 mins
Base Conditioning
I go U Go
36 min time cap
3 Rounds each
60/48 kcals
3 Rounds each
30/24 kcals
Into
max rounds of 15/12 kcal
Wednesday
Bignastics
A) EMOM for 5 mins
3-6 Strict TTB
Into
EMOM for 5 mins
6-10 Big Kip Swings
B)
3 minute ski
6 rounds x 20 on/10 off – Down ups
2min ski
4 rounds x 20 on/10 off – Down ups
1min ski
2 rounds x 20 on/10 off – Down ups
Base Strength
A) Bench press
Build to a 3RM bench press
B)
4 Rounds
8-10 Incline DB Bench press
Super set
max strict pull ups/ ring rows
Rest 90 sec between rounds
C)
3 Rounds
30 bent over flyes
into max effort press ups
Rest 60 seconds
Thursday
Barbell Cycling
A) Build to heavy 3 Power clean
2 sec hold at knee/hang
B) 3 Rounds of:
25 box jumps
20 power cleans
15 front squats
Friday
Classic CrossFit
A) 5-5-5-5-5 Push Press
B) 15 min AMRAP
400/375m row
30 Hang DB Snatch
20 sit ups
2 Length sandbag carry
Saturday
BASEFITNESS BIRTHDAY WOD!!!
MUPRH
Sunday
Base Conditioning –
Base Strength – Lower day
