MONDAY
CROSSFIT
WOD: 35 min AEROBIC CAPACITY
Run 1 mile / 120 cal Bike / 2000m row
10 Rounds
9 Chest to bar pull ups
12 Air squats
15 Hand-release push ups
Run 1 mile / 120 cal Bike / 2000m row
HIIT 30
20 min AMRAP
30 Double DB squats
20 DB Shoulder to overhead
10 Calories Row
CARDIO CAPACITY
ROWING:
Warm Up: 1000m light row
4 x 500m (Race pace) / 1 min easy
Race pace = (2000m Time trial / 4)
TUESDAY
CROSSFIT
WOD: 30 min THRESHOLD
EMOM15
0:00-5:00 5 x Thrusters (60/40kg
5:00-10:00 3 x Thrusters (70/50kg)
10:00-15:00 1 x Thruster (80/60kg)
Rest 5 min
EMOM10
10 x Box jumps
5 x Thrusters @65/45kg
HIIT 30
20 min AMRAP
50 Calories Ski
40 Abmat sit ups
30 Calories Bike
20 Burpees
CARDIO CAPACITY
RUNNING:
Warm Up and Cool Down 400m Run
Pyramid Sprints:
2 x 200m Sprints w/ 20 sec rest.
2 x 400m Sprints w/ 30 sec rest.
2 x 800m Sprints w/ 2 min rest.
All sprints at 90% effort.
WEDNESDAY
CROSSFIT
WOD: 35 min AEROBIC CAPACITY
Teams of 4 For time
Buy in: 200 Calories Bike+200 Calories row
100 Double under (each)
80 Burpees
60 Box jump overs
40 Pull ups
Buy out: 200 Calories Bike+200 Calories row
HIIT 30
20 min
4 Rounds [30s work : 30s Rest]
KB swings
KB Goblet squats
Push ups
Mountain climbers
Sit ups
CARDIO CAPACITY
SKIERG
WARM UP: 800m easy ski
WORKOUT:
4 x 500m (Race pace + 10s) / 2 min recovery row between sets
*RACE PACE = 2000m Time Trial / 4 = 500m race pace. Then add 10s to this time.
THURSDAY
CROSSFIT
WOD 1: 20 min LACTIC THRESHOLD
WOD 1: 10 min AMRAP
30 Double unders
10 Snatch @25/35kg
Rest 10 min
WOD 2: FOR TIME 10 min Cut off
3 American swings @32/24kg
3 Toes to bar
6 American swings
6 Toes to bar
9 American swings
9 Toes to bar
12 KB deadlifts @32/24kg
12 Chest to bar pull ups
15 KB deadlifts
15 Chest to bar
18 KB deadlifts
18 Chest to bar
HIIT 30
20 min
5 Rounds
20/18 Calories Bike
20 Lunges
20 Ring rows
AMRAP with time remaining
Reverse burpee
CARDIO CAPACITY
ROWING:
Warm Up: 1000m light row
10 x 100m (max effort) / 1 min rest
FRIDAY
CROSSFIT
WOD 1: 12 min AMRAP
10 Russian swings @32/24kg
10 Burpee box jump over
20 Russian swings
10 Burpee box jump over
30 Russian swings
10 Burpee box jump over
Etc…
WOD 2: 10 min AMRAP
12/10 Calories Skierg
10 Chest to bar pull ups
12/10 Calories rower
10 Pull ups
HIIT 30
20 min
Row 3000m
Every 2 minutes complete
12 DBL DB thrusters
CARDIO CAPACITY
RUNNING:
Warm Up and Cool Down 400m Run
Fartlek: 7 Rounds
1 min on (85-90% effort) :2 min off
(50% effort...should be able to hold a conversation at this pace). Continue the 1:2 pattern for 7 rounds = 21 minute work time.
SATURDAY
PARTNER WOD
Teams of 2
AMRAP 8 min (Alternate full rounds)
3 Deadlifts @125/85kg
6 Pull ups
9 Push ups
Rest 2 min
AMRAP 8 (sync)
20 x PVC sit up
20 x PVC overhead lunges
2 min rest
'SPRINT THE FINISH'
4 Rounds (alternate rounds)
30/20 calories bike
ENDURANCE
WOD: “MICHAEL BRENNAN” - 35 min
5-10-15-20-25-30 reps for time
Burpee Pull ups
Wall balls (20/14lbs)
Power snatch (60/40kg)
SUNDAY
HIIT 60
E2MO2M 40min
Alternate every 2 minutes
1. 10 Ground to overhead + 10 Front squats @40/25kg
2. Max distance Ski
3. 15 bar facing burpee
4. Max distance Bike
WEIGHTLIFTING
WEIGHTLIFTING
EMOM7
0-1M 1 x Snatch @35%
1-2M 1 x Snatch @40%
2-3M 1 x Snatch @45%
3-4M 1 x Snatch @50%
4-5M 1 x Snatch @55%
5-6M 1 x Snatch @60%
6-7M 1 x Snatch @65%
Then
2x2@70% Hang squat snatch
3x1@75% Hang squat snatch
3x1@75% Snatch balance
3x5@80% Snatch deadlift shrug pull
CARDIO CAPACITY
SKIERG
WARM UP: 800m easy ski
WORKOUT:
8 x 250m (Race pace -10s) / 2 min recovery row between sets
*RACE PACE = 2000m Time Trial / 4 = 500m race pace. Then add 10s to this time.