MONDAY
CROSSFIT
WOD: ANAEROBIC
Complete The following
(if unable to complete, remain on last successful rounds).
0:00-4:00
2 Rounds
10 Alt DB Clean & Press @22.5/15kg
4 Burpees
4:00-8:00
2 Rounds
10 Alt DB Clean & Press
6 Burpees
8:00-16:00
4 Rounds
10 Alt DB Clean & Press
10 Burpees
16:00-24:00
4 Rounds
10 Alt DB Clean & Press
14 Burpees
HIIT 30
20 min
Alternate between each exercise - [20 work : 10s rest]
- Bike calories
- Air squats
- Burpees
- Ski erg calories
- Lunges
CARDIO CAPACITY
Row 2000m for Time
TUESDAY
CROSSFIT
WOD: AEROBIC CAPACITY
EMOM 25
1. 6/8 Calories Skierg
2. 50 Double unders
3. 6/8 Handstand push ups
4. 50 Air squats
5. 30s Straight arm plank
HIIT 30
20 min
5 Rounds [40 min work : 20 min cut off]
Skipping
Renegade rows
Push ups
DB clean & press
CARDIO CAPACITY
RUNNING:
Warm Up/Cool Down is the run over to the hill.
Hill Sprints: (trail by gym...we will mark this beforehand).
6 x 200m Hill Sprints
100% effort sprint up the hill, recovery jog back down.
You must immediately start your hill sprint when you get down to the bottom so take your time on the recovery jog back down.
WEDNESDAY
CROSSFIT
KELLY
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls
ISABEL
30 reps for time of:
• Snatch 62/40kg
HIIT 30
20 min CUT OFF
20 Calorie row
50 Mountain climbers
30 Hand-release Push ups
10 Alternating V-sit up
30 Hand-release push ups
50 Mountain climbers
20 calorie row
WEIGHTLIFTING
EMOM7
0-1M 1 x Clean & jerk @40%
1-2M 1 x Clean & jerk @45%
2-3M 1 x Clean & jerk @55%
3-4M 1 x Clean & jerk @60%
4-5M 1 x Clean & jerk @65%
5-6M 1 x Clean & jerk @70%
6-7M 1 x Clean & jerk @75%
Then
3x2@60% Low Hang squat clean (below knees)
2x2@65% Low hang squat Clean
2x2@70% Low hang squat clean
FINISHER EMOM5
5 x Clean & Jerk @50%
CARDIO CAPACITY
ROWING
Warm up 1000m easy row
6 x 250m (Race Pace - 5s) / 1 min easy
Race Pace = Time trial / 8 = Race pace for 250m then subtract 5s from this time.
THURSDAY
CROSSFIT
WOD 1: 15 min OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Rest 8 min
WOD 2: 7 min AMRAP
Max burpees
HIIT 30
20 min Complete 2 Rounds
1 min Bike max calories
30s rest
2 min Ski max calories
30s rest
3 min AMRAP
12 KB swings
12 KB Thrusters
30s rest
4 min AMRAP
12 KB Goblet squats
12 Push ups
12 Over KB jumps
30s rest
CARDIO CAPACITY
SKIERG
WARM UP: 800m easy ski
WORKOUT:
4 x 500m (Race pace) / 1 min easy row recovery
*RACE PACE = 2000m Time Trial / 4 = 500m race pace.
FRIDAY
CROSSFIT
35 min CUT OFF
2 Per team
1 Christmas Power Snatch (45/25kg)
2 Box dips
3 Burpees
4 Pull-ups
5 Calories machine
6 Push-ups
7 Air-Squats
8 Toes to bar
9 Box Jumps
10 Wall-Balls
11 KBSwing (16/12kg)
12 Thrusters (45/25kg)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. Both partners complete all # of reps for that movement.
SATURDAY
CHRISTMAS DAY
REST DAY
SUNDAY
REST DAY