Monday
Classic CrossFit
A)
5 Rounds
1-min max Run
1-min empty bar thrusters
1-min sit ups
1-min burpee broad jumps
1-min rest
B)
EMOM 8 mins
20-30 sec hollow hold
Base Strength
Back Squat
On the 0: 8 Reps @ 75%
On the 3: 6 Reps @ 80%
On the 6: 4 Reps @ 85%
On the 9: 8 Reps @ 75%
On the 12: 6 Reps @ 80%
On the 15: 4 Reps @ 85%
On the 18: 1 Reps @ 95%
On the 21: 1 Reps @ 95%
On the 24: 1 Reps @ 95%
B)
3 set of 10 reps each side front rack DB lunges
Tuesday
Heavy Day
A)
Deadlift
8-8-8-8-8
B)
4 x 10 bulgarrian split squats each side
C)
Finisher
3 Rounds
15 jump squats
20 glute bridges bodyweight
30-45 sec wall sit hold
rest 1 min
Base Conditioning
Proving Grounds WOD 1
KC kcals in pairs
16 minute Kcal Ski
rest 1 minutes
16 minutes kcal Row
Wednesday
Pump and Grunt
A)
8-6-4
Strict Press
8-6-4
Push Press
B)
2min on/off x 4
20 empty bar strict press
10-20 press ups
2 sets max or move on
remaining time max kcal ski on 26s/m
Base Strength
A) Build to a heavy single Bench press
then
5 sets of 3 reps Bench press @ 85% of A)
B)
5 x 5 pull ups
C)
3 sets of 10 – 15 Barbell bicep curls
Thursday
Team Takeover
35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder
Friday
Funnastics
A)
EMOM 8 mins
TTB
B)
12min AMRAP
4 DB snatch
30 Double unders
add 4 DB snatch each round 8,12,16,20 etc
Saturday
Hero WOD
“Andy”
25 Thrusters 50 /35
50 Box Jumps (24/20 in)
75 Deadlifts
1.5 mile Run
75 Deadlifts
50 Box Jumps (24/20 in)
25 Thrusters
Sunday
Base Conditioning
Base Strength – Lower body