MONDAY
CROSSFIT
EMOM until failure
7 Pull ups
7 Overhead squats @35/25kg
7 Bar facing burpee
HIIT 30
20 min AMRAP
10 Curtsy lunges
10 Air squats
5 Burpees
10 Push ups
10 Sit ups
20 Cal. Row
CARDIO CAPACITY
SKIERG
WARM UP: 800m easy ski
WORKOUT:
A1. 10 sets x 20s max effort + 40s recovery skierg
Rest 2 min
B1. 5 Sets x 40s @80% effort + 20s recovery skierg.
Rest 2 min
C1. 500m for time
TUESDAY
CROSSFIT
12 min
5 Snatch @45/25kg
4 Snatch @60/35kg
3 Snatch @70/45kg
AMRAP @80/55g
HIIT 30
6 Rounds [18 min]
40s Max effort Bike
20s rest
40s Max burpees
20s rest
40s max skips
20s rest
CARDIO CAPACITY
BIKE [19 min]
Complete 8 Sets of 20s RP calories +1 with 2 minutes rest between sets.
WEDNESDAY
CROSSFIT
12 min AMRAP
2 Wall walks
2 DB Thruster @22.5/15kg
2 OH Lunges
4 Wall walks
4 DB Thrusters
4 OH lunges
8 Wall walks
8 DB Thrusters
8 OH lunges
16 Wall walks
16 DB Thrusters
16 OH lunges
WEIGHTLIFTING
WEIGHTLIFTING Day 18
EMOM5
0-1M 2 x Clean & power jerk @40%
1-2M 2 x Clean & power jerk @45%
2-3M 2 x Clean & power jerk @55%
3-4M 2 x Clean & power jerk @60%
4-5M 2 x Clean & power jerk @65%
Then
2x2@60% Clean & Jerk
1x2@65% Clean & Jerk
1x2@70% Clean & Jerk
2x1@80% Clean & Jerk
FINISHER EMOM5
5 x Clean & Jerk @60%
HIIT 30
20 min AMRAP
500m Row
10 Box step up
8 Wall balls
CARDIO CAPACITY
ROWER
WARM UP: 1000m row
WORKOUT: [20 min cut off]
A1. 1 x 1000m for time
Rest 2 min
A2. 1 x 750m for time
Rest 2 min
A3. 2 x 500m for time
Rest 1 min between sets
A4. 3 x 150m for time
Rest 40s between sets
THURSDAY
CROSSFIT
FOR TIME [15 min cut off]
21 Deadlifts @120/85kg
21 Toes to bar
21 Deadlifts @140/105kg
21 Toes to bar
HIIT 30
5 Rounds - 40s work : 20s rest
1. Skierg cal
2. Alternating v-sit ups
3. Push ups
4. Air squats
CARDIO CAPACITY
SKIERG
WARM UP: 800m
WORKOUT:
Complete 6 Rounds of 500m @RP -5
FRIDAY
CROSSFIT
35 min CUT OFF
2 Rounds
Run 800m
50 Jumping pull ups
50 Push ups
30 Sumo deadlift high pulls @35/25kg
30 Shoulder to overhead @35.25kg
10 KB swings @32/24kg
10 KB surrenders @32/24kg
HIIT 30
4 Rounds of 5 minutes
1 min Skipping
1 min Lunges
1 min Burpees
30s Plank jacks
30s KB snatch
- 60s rest -
CARDIO CAPACITY
BIKE
1-5 sets [6:40]
20s max effort
1 min recovery cycle
6-10 sets [12:30]
30s max effort
2 min recovery cycle
SATURDAY
PARTNER WOD
AMRAP 40 SYNC [TEAMS OF 3]
20 Russian Swings/ Hang Cleans
18 Air squat
16 Sit ups
14 Down Ups
2 min Max cal row/
ENDURANCE
For time 35 min cut off
101 Back squats @40/25kg
101 Box jumps
101 Double under / Single skips
101 Lunges
101 Tuck jumps
SUNDAY
HIIT 60
EMOM 40
1. 12 Wall balls @20/14lbs
2. 20 Deadlift @60/40kg
3. 12 Pull ups
4. 10 Shoulder to overhead @60/40kg
WEIGHTLIFTING
WEIGHTLIFTING Day 17
EMOM6
0-1M 1 x Snatch @40%
1-2M 1 x Snatch @45%
2-3M 1 x Snatch @50%
3-4M 1 x Snatch @55%
4-5M 1 x Snatch @60%
5-6M 1 x Snatch @65%
Then
2 x 1 Full Snatch @70%
2 x 1 Full Snatch @75%
1 x 1 Full Snatch @80%
1 x 1 Full snatch @85%
FINISHER EMOM5
6 x Snatch @50%
CARDIO CAPACITY
ROWER:
Row 4 x 1500m
Alternate every 500m spm
24-28-32 spm