Basefitness

Monday

Classic CrossFit

A) 3-3-3-3-3 Push Jerk with pause in dip

B)

1km/900m Row
20 sandbag cleans
700m run
40 Double DB push press

Base Strength

A) Deadlift
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
(based off 90% 1RM)
2 sec up/down

B) 3 sets of Barbell bent over rows
8 to 10 reps

C)
3 sets of 10 Stiff leg deadlifts

Tuesday

Heavy Day
A) Back Squats

5 sets of 5 back squat – 3 sec lower + pause
Add 2.5-5kg from last week

B) 3 x 10 heavy reverse lunges

C) Tabata goblet squats

Base Conditioning

A)

Row
EMOM x 12
15/12 kcals row
Rest 4mins
B)

Run
Every 2 mins x 6
300m Run

Wednesday

A)

1 clean pull (with 2 sec pause at knee)
1 power clean
1 hang power clean

B)

Every 3 mins x 5 rounds
50 Double unders
8 hang power cleans
1.5min cap each round

Base Strength

Bench Press

A) Bench Press

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B)

B) 3 sets of 8 – 10 Incline press

C)
4 sets of triceps extension
superset with
4 sets of close grip press ups

Thursday

Bignastics

A) EMOM 8 mins

Pull ups or CTB

B)

0-4minutes
40/60/80 press ups

4-8minute
60/48 kcal ski

8-12minute
40/60/80 ring rows

12-16minute
40/60/80 box jump overs

Friday

Do you even EMOM?
1 – 14 burpees
2 – 14 heavy hang DB snatch
3 – Remaining time max wall balls
4 – Rest

Time cap 28 min
stop once you get to 150 wall balls

Saturday

15 min to build
A) 5 rm tempo deadlift
3 sec up + 3 sec down

B)

8 min AMRAP
max kcal run
whilst p1 runs, P2 holds sandbag

Rest 2 mins

8 min AMRAP
max kcal bike (can use 1 rower if 20 in class)
P2 max sit ups

Sunday

Base conditioning

Base Strength

Monday

Barbell Cycling

1 clean deadlift (pause at knee) + 1 clean pull + 1 Power Clean + 1 Hang Power Clean

1 min on/off x 6 rounds
4 power cleans + 4 hang power cleans
Max burpee over barbell

Base Strength

A)

Deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down

B)

3 sets of 8 to 10 Barbell row from the floor

C)

3 sets of 12 Stiff leg good mornings

Tuesday

Bignastics
A)

EMOM 5 mins 1- 6 Strict CTB pull ups
Into
EMOM 5 mins
4-6 big kip swings

B)

10min AMRAP (for quality)
10 ring rows
10 double DB Push Press
10 VSits

Base Conditioning

0-8 minutes
max distance row (2km +/1.8km +)
10-18 minutes
max distance run (1.4km +)
20-28 minutes
max distance ski (2km +/1.8km +)

Wednesday

Classic CrossFit

A)

5-5-5-5-5 Push Jerk
Aiming for more than your push press from previous week

B)

2.5mins on / off x 4 rounds
400/375m row
remaining time max sandbag cleans

Base Strength

Bench Press

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 of DB Neutral grip press x 8 – 12 reps

super set with

3 sets of Close grip Press ups 8 – 12 reps

C)

3 sets of 8 to 12 DB tricep extensions

Thursday

Heavy Day
A) Back Squats

5sets of 5 back squats – 3 sec lower + pause
Add 2.5-5kg from last week

B)

3 Rounds
50ft DB walking lunge
50ft bodyweight walking lunge

Friday

Do you EMOM Cardio?

30 min EMOM
1 – 10/12/15 wall balls
2 – 10/14/16 box jump overs
3 – 15/12 or 12/9 kcal ski

Saturday

Team Takeover
In pairs
12 min AMRAP
max rounds of DT
12 deadlifts
9 hang power cleans
6 STOH
Rest 4 mins

12min AMRAP
Max kcal run
Every 2 mins 16 syncro hang DB snatch

Sunday

Base Conditioning –

Base Strength – Upper

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