MONDAY
CROSSFIT
GUN SLINGER - Rx
12 min AMRAP
8 Alternating single leg squats
16 Chest to bar
32 Double unders
HIIT 30
5 Rounds [20 min]
1 min x 12m Shuttle runs
- rest 20s -
1 min x Weighted box squats (DB)
- rest 20s -
1 min x DB alternating shoulder press
- rest 20s -
CARDIO CAPACITY
BIKE: For time
50 cal
Rest 1 min
40 cal
Rest 1 min
30 cal
Rest 1 min
20 cal
Rest 1 min
10 Cal
Rest 1 min
TUESDAY
CROSSFIT
UP & OVER - Rx
4 Rounds [9 min cut off]
3-6-9-12
Ring muscle up
Overhead squat @Bodyweight
HIIT 30
20 min AMRAP
50 Skips
20 Cal. Row
40 Sit ups
20 Cal. Bike
30 Ring rows
CARDIO CAPACITY
SKIERG: [5250m]
2 x 1000m / rest 1 min
1 x 750m / rest 45s
3 x 500m / Rest 30s
1 x 2000m
WEDNESDAY
CROSSFIT
HANG TOUGH - Rx
WORKOUT: EMOM for 10 min [10 sets]
10 Toes to bar
AMRAP Shoulder to overhead with time remaining
@45/35kg
HIIT 30
E2MO2M
Alternate between A1 + B1
A1. 15 x Burpees + 10 DB clean & press
B1. 15/12 cal. Ski + 10 DB front squats
WEIGHTLIFTING
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
1x1@80% Clean & Jerk
1x1@85% Clean & Jerk
1x1@90% Clean & Jerk
FINISHER EMOM5
6 x Clean & Jerk @60%
CARDIO CAPACITY
ROW: [4000m]
2000m warm up
4 x 500m sprint / 1 min rest between sets
THURSDAY
CROSSFIT
REGGI RUSH
WOD: [15 min]
3 x 5 min
27 Cal. bike
21 DB thruster @22.5/15kg
15 Burpees
9 KB sumo deadlift high pull @32/24kg
*rest time remaining
HIIT 30
20 min EMOM
1. 10 wall balls
2. 20 sit ups
3. 6/8 Cal bike
4. 15 Push ups
CARDIO CAPCITY
RUN:
400m warm up
Dynamic stretch
2 x 1 mile sprints / 2 min rest between attempts
FRIDAY
CROSSFIT
FUN FRIDAY
WARM UP: 2-3 sets
Run 200m
5 Hang power snatch @20/15kg
5 Push press
For time: 30 min cut off
80 hang power snatches @30/25kg
70 push presses @30/25kg
60 sumo deadlift high pulls @30/25kg
*Every 2 minutes complete 10 Front squats
HIIT 30
TABTA
8 x 20:10 [4min]
1. Rower
2. Air squats
3. Bike
4. Shuttle sprints
5. Push ups
CARDIO CAPACITY
BIKE:
6 Rounds
30s max effort
2 x 14m Walking lunge
- Rest 2 min -
SATURDAY
Endurance
Grip, but don't rip
E5MO5M 30
500/400m Row/ Ski/ Bike
30 Kettlebell Swings 24/16
10 Strict Pull Ups
Rotate through machines each round
Score (seconds) = Total time remaining each round
Partner Workout
E10M010M 40
Run 800 Together
21-15-9
Thrusters 42.5/30
Burpees Over Bar
Scaled Rep scheme
15-12-9
Score (seconds) = Time remaining in each round
SUNDAY
HIIT 60
EMOM 40
1. 40s AMRAP deadlift @60/45kg
2. 14 Box step up
3. 10 Pull ups
4. 40s AMRAP bar over burpees
WEIGHTLIFTING
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
1x1@80% Clean & Jerk
1x1@85% Clean & Jerk
1x1@90% Clean & Jerk
FINISHER EMOM5
6 x Clean & Jerk @60%
CARDIO CAPACITY
ROW:
500m warm up
4 x 1000m Row @30-32spm with 2 min recovery row