Monday
A) Handstand Practice
15mins
B) 15min AMRAP
5 strict pull ups
10 wall balls
20 walking lunges
Base Strength
A) Bench Press 65% x 10, 75% x 8, 78% x 6, 50% x 15 reps of 1rm bench press (3 seconds lowering on each rep)
B1) DB Strict press 10, 10, 10 (3 seconds lowering)
B2) Wide grip Pull ups (or banded) 5-10 reps
B3) Diamond push ups 15, 15 ,15
C1) 2 sets of 21’s
C2) 2 sers of 21’s DB bench press (narrow grip)
Tuesday
Barbell cycling
A)
1 power clean + 1 push jerk + 1 split jerk
B)
WOD
60 clean and jerks 50/35
every break
10 burpees over the bar
Base Conditioning
3min machine 1
3min machine 2
3min rest
x 5
Wednesday
Classic CrossFit
A)
8 min EMOM
Double under/Crossover/ double crossover practice
B)
5 Rounds
600m row/ski
30 hang dn CnJ (22.5/15)
30 press ups
Base Strength
A) Back squat 65% x 10, 75% x 8, 78% x 6, 50% x 15 reps of 1rm bench press (3 seconds lowering on each rep)
B) Barbell stationary lunges 3 sets of 8 reps each side
Slightly heavier than last week
C) Lying bench back extensions 3 sets of 10
C1) V-ups x 20 reps
D) 3 sets of 6 partner assisted hammie curls
Thursday
Heavy Day
A) 4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins
B)
4 Rounds
30 glute bridges
20 weighted sit ups straight legs
10 single leg step ups each side
Friday
Do you even Cardio?
2km Row
2km Ski
1.5km Run
Saturday
Team WOD
Sunday
Base Conditioning
Base Strength
