MONDAY
CROSSFIT CLASS
WOD Specific Warm up: 10 min
EMOM10 – alternate between
A1.
10 Double unders
2 Burpees
2 pull ups
B1.
10 Double unders
2 wall balls
2 toes to bar
WOD: LACTIC THRESHOLD [24 min]
4 Sets of 3 minute AMRAP / 3 minutes rest between sets.
1. 5/8 Calories air bike + 10 Burpees
2. 30 Double unders + 10 Pull ups
3. 6/9 Calories row + 10 wall balls
4. 30 Double unders + 10 Toes to bar
HIIT30 Class
TABATA
1. Box jumps (4 min)
2. Bike calories (4 min)
3. Burpees (4 min)
4. KB Swings (4 min)
5. Push-ups (4 min)
6. Mountain climbers (4 min)
TUESDAY
CROSSFIT CLASS
WOD Specific Warm up: 10 min
3 Rounds
6 calories bike
8 Air squats
10 band pull downs
WOD: 35 min AEROBIC CAPACITY
Run 1 mile
10 Rounds
9 Chest to bar pull ups
12 Air squats
15 Hand-release push ups
Run 1 mile
HIIT30 Class
4 Rounds per station [1 min work:30s rest]
1. Hang clean & Press @20/15kg
2. Bar over burpees
3. Eco bike calories
4. Front squats
WEDNESDAY
CROSSFIT CLASS
WOD Specific Warm up: 5 min
3 Rounds
5/side DBD shoulder press
5 DB front squats
100m run
WOD: 30 min THRESHOLD
EMOM15
0:00-5:00 5 x Thrusters (55/35kg
5:00-10:00 3 x Thrusters (65/45kg)
10:00-15:00 1 x Thruster (75/55kg)
Rest 5 min
EMOM10
10 x Box jumps
5 x Thrusters @60/40kg
HIIT30 Class
AMRAP20
30s Military plank
10 Push ups
30s Hollow hold
20 Jumping lunges
30s Hollow arch
30 Squat jumps
WEIGHTLIFTING
WARM UP: 12 minutes
3 Rounds
2 min PVC Front squat hold
1 min rest
then
3 Rounds (20/15kg)
3 Snatch Deadlift
3 Snatch Hang High pull
3 Hang muscle snatch
3 Hang squat snatch
EMOM6
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%
Then
3x2@60% Floor power snatch
2x2@65% Floor power snatch
3x1@70% Floor power snatch
3x3@55% Hang squat snatch
2x2@65% Hang squat snatch
3x1@75% Hang squat snatch
THURSDAY
CROSSFIT CLASS
WOD Specific Warm up: 10 min
3 Rounds
10 Band front raises
5/side band lateral raises
10 Jumping jacks
5 Box jumps
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
HIIT30 Class
AMRAP20
30 Air squats
20 Ring rows
10 Calories row
FRIDAY - TEST DAY
CROSSFIT CLASS
KAREN
For time:
• 150 Wall Ball shots 20/14#
ANNIE
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
HIIT30 Class
20 min CUT OFF
10 Rounds For Time
10/8 Ski erg calories
10 DB shoulder press
8 Burpees over the DB
8 Goblet squats
6 Pull ups
SATURDAY
ENDURANCE
WOD Specific Warm up: 10 min
3 Rounds
3 Clean Deadlifts
3 Clean High pulls
3 Hang power clean
3 Hang squat clean
3 Shoulder to over head
*Increase weight each round
ENDURANCE AMRAP40
Run 800m
10 Clean & Jerk @60/45kg
Run 400m
8 Clean & Jerk @80/55kg
Run 200m
6 Clean & Jerk @100/65kg
Run 100m
4 Clean & Jerk @110/75kg
Run 800m
AMRAP
Clean & Jerk @115/80kg
RX: M-50/70/90/100/110kg : F-35/45/55/65/70kg
Int + Masters: M-40/60/80/90/100kg : F-30/40/50/60/65kg
Beg: M-30/50/70/80/85kg : F-15/25/30/35/40kg
PARTNER WOD
0:00-20:00
You go, I go
A1. Row 5 calories + Snatch 5 (35/25kg)
A2. Row 7 calories + Snatch 7
A1. Row 9 calories + Snatch 9
A2. Row 12 calories + Snatch 12
Etc..
20:00-40:00
A1. Bike 3 calories + 3 Toes to bar
A2. Bike 5 calories + 5 Toes to bar
A1. Bike 7 calories + 7 Toes to bar
A2. Bike 9 calories + 9 Toes to bar
Etc..
SUNDAY
HIIT60
AMRAP 40
Run 400m
30 Surrenders @15/10kg
20 Ground to overhead
10 Plate overhead squats
WARM UP: 12 minutes
3 Rounds
1 min PVC overhead squat hold
1 min rest
then
3 Rounds (20/15kg)
3 Floor power clean
3 Hang power clean
3 Behind neck strict press
Transition: 8 min (Collect all weight %)
E2MO2M for 6 minutes
0-2M 1 x Clean & jerk @35%
2-4M 1 x Clean & jerk @40%
4-6M 1 x Clean & jerk @45%
Then
3x3@55% Hang power clean
2x2@65% Hang power clean
3x1@70% Hang power clean
3x5@75% Front squat (of max clean)
5x5@60% Split jerk (of max clean)