MONDAY
CROSSFIT
TECHNIQUE:
HANDSTAND PUSH UPS
WORKOUT OF THE DAY: 12 min
AMRAP
10 x Alternating DB snatch @15/22,5kg
8 x Front rack DB squat
6 x Burpee over DB
HIIT30
HIIT30 Class
TABATA
1. Mountain climbers (4 min)
2. Skipping (4 min)
3. Step ups [low box] (4 min)
4. Butterfly-sit ups (4 min)
5. Push-ups (4 min)
TUESDAY
CROSSFIT
TECHNIQUE:
PULL UP/CHEST TO BAR
WORKOUT OF THE DAY: 12 min
Every 3 min for 2 Rounds complete
8/10 x Calories Ski erg
5 x Pull ups
Sprint 200m
then
Every 3 min for 2 Rounds complete
8/10 x Calories Rower
5 x Chest to bar
Sprint 200m
HIIT30
3 Rounds per station [1 min work:30s rest]
1. Ski erg calories
2. Jumping pull ups
3. Echo bike calories
4. Devil press (15/10kg)
WEDNESDAY
CROSSFIT
TECHNIQUE:
CLEAN & JERK
WORKOUT OF THE DAY: 9 min
10 Rounds
4 x Clean & Jerk @40/60kg
4 x Bar facing burpees
HIIT30
AMRAP 20
10s Straight arm plank
5 Push ups
10 Sit ups
20 Lunges
25 Jumping jacks
WEIGHTLIFTING Day 11
EMOM7
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%
6-7M 1 x Snatch @70%
Then
3x4@65% Low Hang squat snatch
3x2@70% Low Hang squat snatch
3x3@85% Snatch deadlift shrug pull
FINISHER EMOM5
3 x Snatch @50%
THURSDAY
CROSSFIT
TECHNIQUE:
DOUBLE UNDER & WALL BALLS
WOD: AMRAP15
10-20-30-40-50 etc
Double unders
Wall balls
HIIT30
AMRAP20
30 Air squats
20 Ring rows
10 Burpees
FRIDAY
CROSSFIT
WOD: CHIPPER FOR TIME
100 x Double unders
90 x Shoulder to overhead @40/30kg
80 x Sit ups
70 x Lunges
60 x Box step ups
50 x Push ups
40 x Bar over burpees
30 x Thrusters @40/30kg
20 x Overhead squats @40/30kg
10 x Squat Snatch @40/30kg
HIIT30
4 Rounds per station [30s work:30s rest]
1. Box pass throughs
2. Lateral Step overs
3. Push ups
4. Wall sits
5. Reverse burpees
SATURDAY
ENDURANCE
WOD: 40 min Cut off
100 x Jumping pull ups
*every break = 20s Overhead hold @40/30kg before resuming.
70 x Hang power clean @40/30kg
*every break = 10 x Sumo-deadlift high pull @40/30kg before resuming.
40 x Overhead squats @40/30kg
*every break = 5 Wall walks before resuming.
PARTNER
WOD: 30 min Cut off
Row
A1 - 70/60 Calories
B1 - AMRAP: whilst A1 Row
20 x Kettlebell Swings @18/14kg
20 x Single arm KB overhead lunge (swop arms @10 reps)
*Swop and repeat.
Then
Skierg
A1 - 60/50 Calories
B1 - AMRAP: whilst A1 Skierg
10 x Toes to bar
10 x Air squats
10 x Hand-release push ups
*Swop and repeat.
SUNDAY
HIIT60
EMOM40
1. 8 x Ground to overhead @60/40kg
2. 8/10 x Calories Bike
3. 8 x Devil press @15/12kg
4. 8 x Db box step overs @22.5/15kg (each arm)
WEIGHTLIFTING Day 12
EMOM7
0-1M 1 x Clean & jerk @40%
1-2M 1 x Clean & jerk @45%
2-3M 1 x Clean & jerk @55%
3-4M 1 x Clean & jerk @60%
4-5M 1 x Clean & jerk @65%
5-6M 1 x Clean & jerk @70%
6-7M 1 x Clean & jerk @75%
Then
3x2@60% Low Hang squat clean (below knees)
2x2@65% Low hang squat Clean
2x2@70% Low hang squat clean
FINISHER EMOM5
5 x Clean & Jerk @50%