MONDAY
CROSSFIT
STRENGTH:
BACK SQUAT PROGRESSION
WEEK 1 (9min): 3x5@70%
WORKOUT: 15 min EMOM
1. Row max calories in 30s
2. 15 -20 toes to bar
3. 20 Wall balls (20/14lbs)
Score = Calories + reps
Scaling options: Hanging knee raises / V sit ups / Lighter wall ball.
HIIT30
20 min AMRAP
40 Jumping jacks
20 Air squats
15 High knees
20 Lunges
1 min Skipping
1 min wall sit
8 Box dips
30 Crunches
15 Push ups
TUESDAY
CROSSFIT
SHOULDER PROGRESSION: (20 min)
WEEK 1: Barbell front strict press / push press / push jerk
STRENGTH: EMOM 20
2 x Strict press
3 x Push press
4 x Push jerk
* Every min increase weights to establish max complex.
WOD: 10 min
"Black Jack"
20 push up, 1 sit up
19 push up, 2 sit up
18 push up, 3 sit up
Continue until
1 push up, 20 sit
Scaling option: Bench push up / Knees down
HIIT30
20 min
Row 2000m
AMRAP
10 Burpees over rower
15 Wall balls
20 Wall ball ground to overhead
WEDNESDAY
CROSSFIT
STRENGTH: 20 min
4 Rounds
12 Plate lateral raises
12 Plate front raises
12 DB bicep curls
12 Ring dips
12 Close grip push ups
WORKOUT: 12 min Cut Off
R1 - 20 Calories Bike + 100 Double under
R2 - 20 Calories Skierg + 70 Mountain climbers
R3 - 20 Calories Row + 50 Burpees
Scaling option: 100 Single skips / 40s Plank / Bench burpee
HIIT30
20 min For Time
4 Rounds
Run 400m
30 DB box step ups
20 Ring rows
WEIGHTLIFTING Day 17
EMOM6
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%
Then
2 x 1 Full Snatch @70%
2 x 1 Full Snatch @75%
1 x 1 Full Snatch @80%
1 x 1 Full snatch @85%
FINISHER EMOM5
6 x Snatch @50%
THURSDAY
CROSSFIT
STRENGTH WOD: 30 min
3 Front squat + 3 Push Jerk @40/25kg
time remaining rest.
3 Front squat + 3 Push Jerk @50/30kg
time remaining rest.
3 Front squat + 3 Push Jerk @60/35kg
time remaining rest.
3 Front squat + 3 Push Jerk @70/40kg
etc...
*once heaviest set of 3 reached work your way back down and add 2 more reps (3,5,7,9...) each time you de-load a weight until back at 40/25kg.
Scaling option: Back squats / De-load weights
HIIT30
E2MO2M for 10 Rounds complete
5/8 Calories Bike
8 DB push ups
8 DB hang clean & press
5/8 Calories ski erg
FRIDAY
CROSSFIT
WORKOUT: 30 min AMRAP
Run 800m
10/side Floor DB chest press
10 box jumps
Run 600m
15/side Floor DB chest press
15 box jumps
Run 400m
20/side Floor DB chest press
20 box jumps
Run 200m
25/side Floor DB chest press
25 box jumps
(build back up)
Scaling option:
800m Run - Bike (60/48 cal) / Row 1000m
600m Run - Bike (45/34 cal) / Row 750m
400m Run - Bike (30/24 cal) / Row 500m
200m Run - Bike (15/12 cal / Row 250m
Box jumps - Box step up
Floor chest press - De-load
HIIT30
E2MO2M for 10 Rounds complete
5/8 Calories Bike
8 DB push ups
8 DB hang clean & press
5/8 Calories ski erg
SATURDAY
PARTNER WOD
Chelsea
EMOM 30
5 Pull Ups
10 Press Ups
15 Air Squats
Work one minute, Rest one minute
Increase difficulty by adding a weights vest and/or strict pull ups
ENDURANCE WOD
1000m Run
5 Rounds of DT
800m Run
4 Rounds of DT
600m Run
3 Rounds of DT
400m Run
2 Rounds of DT
200m Run
1 Round of DT
DT
12 Deadifts
9 Hang Power Cleans
6 Push Jerks
Weight 42.5/30
SUNDAY
HIIT60
Every 8 min for 32 min
1000m Row
100 Double under / 200 Single skips
10 Burpees
(Rest in the time remaining)
WEIGHTLIFTING Day 18
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
2x1@80% Clean & Jerk
FINISHER EMOM5
5 x Clean & Jerk @60%