MONDAY
CROSSFIT
TECHNIQUE:
PISTOL SQUATS
WORKOUT OF THE DAY:
Every 3 minutes for 15 min increasing weights
6 Front squats
6 Front rack lunges
2 Shoulder to overhead
5 Split squats (each leg)
5 Back squats
M - 40/45/50/55/60
F - 30/35/40/45/50
*Bar must be cleaned from the floor
HIIT30
HIIT 30
7 Rounds of 3 minutes
2 min AMRAP + 1 minute rest
Rounds 1+3+5+7:
20 Squat jacks
2 Air squats
20 Squat jacks
4 Squat jumps
20 Squat jacks
6 Butt kicks
Rounds 2+4+6
20 Jumping lunges
5 Burpees
20 Jumping lunges
10 Reverse burpee
20 Jumping lunges
15 Burpees
20 Jumping lunges
TUESDAY
CROSSFIT
TECHNIQUE:
C2B/BAR MUSCLE UP/RING MUSCLE UP
WORKOUT OF THE DAY:
12 min AMRAP
1-2-3-4-5- Muscle up (bar/ring)
5-7-9-11-13- Snatch @25/35kg
HIIT30
For time: 20 min cut off
2 Rounds
50 Box jumps
50 Wall balls
50 Ring rows
50 Butterfly sit up
WEDNESDAY
CROSSFIT
TECHNIQUE
BURPEES
WOD: 18 min AMRAP
Run 200m
15 Overhead squats @50/35kg
10 Burpee box jump overs
HIIT 30
2 Rounds
2 min Skipping
1 min Burpees
2 min Row
1 min Burpees
2 min Ski erg
1 min Burpees
1 min Rest
WEIGHTLIFTING Day 13
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@60% Floor power snatch
3x2@65% Floor power snatch
3x2@70% Floor power snatch
FINISHER EMOM5
4 x Snatch @50%
THURSDAY
CROSSFIT
TECHNIQUE
SHOULDER TO OVERHEAD
WALL BALLS
WOD: 15 min Cut off
3 Rounds
50 Wall balls
R1. 20 Calories Bike
R2. 20 Calories Rower
R3. 20 Calories Ski erg
50 Shoulder to overhead @20/15kg
HIIT30
AMRAP 20
10s Straight arm plank
5 Push ups
10 Sit ups
20 Lunges
25 Jumping jacks
FRIDAY
CROSSFIT
TECHNIQUE
SNATCH
WOD: 18 min
20 Snatch @40/25kg
20 Toes to bar
15 Snatch @50/35kg
20 Toes to bar
10 Snatch @60/45kg
20 Toes to bar
5 Snatch @70/55kg
20 Toes to bar
HIIT30
Every 2 min for 10 Rounds complete:
20/18 Calories row
10/6 Push ups
SATURDAY
ENDURANCE
FOR TIME: 35 min AMRAP
50 x Box step ups (22.5/15kg)
50 x DB lunges
40 x Box Step ups (22.5/15kg)
40 x Strict pull ups
30 x Box step ups (22.5/15kg)
30 x Push ups (on DB)
20 x Box step ups (22.5/15kg)
20 x DB shoulder to overhead
10 x Box step ups (22.5/15kg)
10 x Double devil press
PARTNER
WORKOUT OF THE DAY: 40 min
TEAM WOD – Divide reps as like
400m Run (Both athletes)
90 x Wall balls + partner max calories rower
70 x Toes 2 bar + partner max box over burpees
50 x Snatch @25/40kg
70 x Pull ups + partner max box over burpees
90 x Wall balls + partner max calories skierg
400m Run (both athletes)
SUNDAY
HIIT60
WOD: 40 min
2 min to complete
30 Snatch @35/25kg
Rest 2 min
3 min to complete
30 Chest to bar
30 Toes to bar
3 min rest
4 min to complete
30 Front squats (35/25kg)
30 Shoulder to overhead
10 Calorie Row
4 min rest
5 min to complete
20/16 Calorie Air bike
20 Clean & press (35/25kg)
5 min rest
6 min
Run 400m
40 Stationary front rack lunges (35/25kg)
40 Pull ups
WEIGHTLIFTING Day 14
EMOM7
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
3x2@60% Floor power clean + split jerk
2x2@65% Floor power clean + split jerk
2x2@70% Floor power clean + split jerk
FINISHER EMOM5
6 x Clean & Jerk @50%