Monday
Classic CrossFit
A)
3-3-3-3-3 Push Jerk
B)
Every 6 mins x 3 rounds
300m Run
20 TTB
15 STOH (60/40)
Base Strength
A) Back Squat
On the 0: 9 Reps @ 73%
On the 3: 7 Reps @ 78%
On the 6: 5 Reps @ 83%
On the 9: 3 Reps @ 88%
On the 12: 1 Reps @ 93%
On the 13: 1 Reps @ 93%
On the 14: 1 Reps @ 93%
B)
Front rack bulgarian split squat
4 sets of 8 reps
C)
Abs finisher
3 sets of:
20 Side planks right and left
20 Toe touches
Tuesday
Heavy Day
A) 6 sets of 3 Front Squat
(5 sec pause at the bottom for first rep only)
B)
12min AMRAP
40 walking lunges
150ft sandbag carry
10 good broad jumps
60 sec wall squat hold
Base Conditioning
Every 8 minutes for 5 rounds:
500m Row
500m Ski
400m Run
Wednesday
Funnastics
A)
3 min max strict pull ups
B)
Every 2 mins x 5 rounds
5-10 strict HSPU
5-10 box hspu
5-10 press ups
C)
8 rounds (4 each)
P1 Row until P2 completes a round
P2 –
20 kip siwngs for quality
30 sec hollow hold
20 sit ups
Base Strength
A)
Bench Press
5 sets of 3 reps
slightly heavier than last week
B) 5 sets of 1.1.1
Strict weighted Pull up (10 seconds in-between each rep) or
5 sets of 4 – 6 hard ring rows
C)
Seated DB strict Press 4 sets of 8 reps
Super set with
Max Press ups 4 sets of Max Reps
Thursday
Classic CrossFit
21-15-9
power cleans
burpee over the bar
Rest 5 mins
10-20-30
Db snatch
Kcal row
Friday
Classic CrossFit
90 sec on /3 min off x 8 rounds
10 DB box step overs
10 thursters
Max kcal ski remaining time
Saturday
Team Takeover – Hero WOD
“Terry”
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
