Monday
Dumbbell daft
30-20-10
Double DB power cleans
burpees over the DB
30-20-10
Front Rack Lunges
double jump over DB
30-20-10
Single Arm DB Snatch
burpees over the DB
Base Strength
A)
Build to a heavy 3rm Back squat with
5 second lower tempo
B)
Back Rack barbell lunges
3 x 10 reps each leg
C)
3 sets of 20 Calf raises each leg
Tuesday
Classic CrossFit
A)
5 sets of 5 push press
B)
12min AMRAP
15 Wall Balls
10 Push Press (50/35)
5 BMU/ CTB/ Jumping BMU/CTB
Base Conditioning
16 minute Max Meter Run
Every 4 minutes perform a 30 second sprint
Rest 4 minutes
16 minute max meter row
Every 4 minutes perform a 30 second sprint
Wednesday
Team Take Over
In Pairs for Max kcals
16 Rounds 2min on/off (8 rounds each)
10 Deadlifts (110/80)
10 TTB
Remaining time max kcal ski
Base Strength
A) Build to a heavy 8 rep max push press
B) 3 sets of DB standing shoulder press
C)
3 sets of DB lateral raises
Superset with
3 sets of 10 KB teapots
Thursday
Pump and Grunt
A)
4 Rounds 30 sec on/off
Chin ups/Ring rows
press ups
barbell strict press
B)
For Time
1km Row (4min time cap)
40 hang power cleans
40 target burpees
Friday
A) Back Squat
5-5-5-5-5
B)
4 Rounds of:
1min sandbag carry
straight into
1min wall sit hold
straight into
1min plank
1min rest
Saturday
“HOLLEYMAN”
30 Rounds For Time
5 Wall Ball Shots
3 Handstand Push-Ups or 5 Handstand push ups
1 Power Clean 102kg / 70kg
Sunday
Base conditioning –
Base Strenght – Upper body
