MONDAY
CROSSFIT
WARM UP:
12 min EMOM
0-2M 12 x Air squats (24 reps)
2-4M 6 x Back Squat @40% (12 reps)
4-6M 4 x Back Squat @50% (8 reps)
6-8M 2 x Back squat @60% (4 reps)
8-10M 1 x Back squat @70% (2 reps)
10-12M 1 x Back squat @80% (2 reps)
BACK SQUAT PROGRESSION
WEEK 2 (12 min): 4x4@75%
WORKOUT: 15 min
E3MO3M complete 2 Rounds
10 x Burpee box jump overs
100m Sprint
HIIT30
2 Rounds
200 Skips
80 Lunges
50 Push ups
20 Reverse burpee
Time remaining max calories rower
TUESDAY
CROSSFIT
WARM UP: 10 min
2 Rounds
5 x Seated DB shoulder press
10 x Plate bent over rows @5/10kg
20s x Straight arm plank hold
STRENGTH: EMOM15
0-5M 5 x Strict press (25)
5-10M 3 x Push press (15)
10-15M 1 x Push jerk (5)
WOD 10 min
TEAMS of 3 (each athlete must complete 1 full round)
A1 - 2 Rounds
10 x Ring inverted rows
10 x Hand-release push ups
10 x Ring squat Jumps
A2 - Max calories Row
A3 - Handstand hold/Overhead hold @20/15kg
*Round to Handstands, handstands to Row, Row to Rounds.
HIIT30
EMOM20
1. 40s Air bike
2. 20 x Low box jump overs
3. 20 x Plate ground to over head
4. 10 x Wall balls
WEDNESDAY
CROSSFIT
WARM UP: 10 min
3 Rounds
5/side hip openers
5/side knee drives
5 KB goblet squats
5 KB shoulder press
STRENGTH WOD: 20 min AMRAP
8/6 Calories (alternate machine each round)
2 Clean & Jerk (increase weight each round)
*RX must start at 20/15kg, and a minimum of - gents load in 5kg plates, ladies 2,5kg plates each round.
HIIT30
5 Rounds
Run 200m
20 x Down ups
20 x V sit ups
WEIGHTLIFTING Day 21
WARM UP:
2 Rounds
5 x Snatch power jumps
5 x Snatch high pulls
5 x Muscle snatch
5 x Hang Squat snatch
3x3@40% Snatch
2x2@60% Snatch
2x1@70% Snatch
1x1@80% Snatch
1x1@85% Snatch
1x1@90% Snatch
1x1@95% Snatch
FINISHER EMOM5
5 x Snatch @60%
THURSDAY
CROSSFIT
STRENGTH: 26 min
4 Rounds
12 BB Strict shoulder press
12 BB Bicep curls
12 BB Floor skull crushers
Then
4 Rounds
12 DB Renegade rows
12 Box Dips
12 Ring push ups
WORKOUT: 10 min
EMOM
5 Pull ups
10 Push ups
15 Air squats
HIIT30
1. TABATA: KB swings
2. TABATA: Air bike
3. TABATA: Goblet squats
4. TABATA: Ski erg
5. TABATA: Skipping
FRIDAY
CROSSFIT
STRENGTH WOD: 30 min AMRAP
Run 400m
1 Strict pull up
1 Strict handstand push up
1 Strict toes to bar
1 Strict DB Shoulder press/side @15/22.5kg
*Increase by 1 rep per round, run stays the same.
SCALED WOD: 30 min AMRAP
Run 200m
1 Strict Banded pull up / Inverted row
1 Z Press/side @8/12.5kg
1 Straight leg raise
1 Strict DB shoulder press/side
*Increase by 1 rep per round, run stays the same.
HIIT30
2 min AMRAP
15 Plate Ground to over head
15 Plate Squats
Rest 1 min
3 min AMRAP
20 Plate surrenders
20 Plate shoulder to overhead
Rest 2 min
4 min AMRAP
Burpees
Rest 3 min
5 min AMRAP
25 Plate thrusters
25 Mountain Climbers
SATURDAY
RISING BAR SERIES - WEIGHTLIFTING
SNATCH + CLEAN & JERK
SUNDAY
HIIT60
AMRAP 12
12 KB Swings
12 Single Leg V Sits
2 mins rest
AMRAP 10
7 Cal Ski
7 DB Thrusters
2 mins rest
AMRAP 8
15m KB Farmers Walk
5 Burpees
WEIGHTLIFTING Day 22
WARM UP:
2 Rounds
5 x Clean power jumps
5 x Clean high pulls
5 x Muscle clean
5 x Hang squat clean
5 x Strict press
3x3@40% Clean & Jerk
2x2@60% Clean & Jerk
2x1@70% Clean & Jerk
1x1@80% Clean & Jerk
1x1@85% Clean & Jerk
1x1@90% Clean & Jerk
1x1@95% Clean & Jerk
FINISHER EMOM5
5 x Clean & Jerk @60%