MONDAY
CROSSFIT CLASS
WARM UP:
Sally up, Sally down
Back squats @20/15kg
WOD: 35 min AEROBIC CAPACITY
PARTNER WOD – Teams of 4 For time
Buy in: 200 Calories Bike+200 Calories row
100 Double under (each)
80 Burpees
60 Box jump overs
40 Pull ups
Buy out: 200 Calories Bike+200 Calories row
HIIT30
2 Rounds
Work 45s:Rest 15s
1. Jumping jacks
2. Squat jumps
3. Push ups
4. Wall sit
5. Box tricep dips
6. Jumping lunges
7. Plank
8. Box step ups
9. Sit ups
10. Mountain climbers.
TUESDAY
CROSSFIT CLASS
WOD: 20 min LACTIC THRESHOLD
WOD 1: 10 min AMRAP
30 Double unders
10 Snatch @25/35kg
Rest 10 min
WOD 2: FOR TIME 10 min Cut off
3 American swings @32/24kg
3 Toes to bar
6 American swings
6 Toes to bar
9 American swings
9 Toes to bar
12 KB deadlifts @32/28kg
12 Chest to bar pull ups
15 KB deadlifts
15 Chest to bar
18 KB deadlifts
18 Chest to bar
HIIT30
2 Rounds
A1:
30 Push press (20/15kg)
20 Front squats
10 Hang clean & Press
Rest 30s
A2:
30 Mountain climbers
20 Lunges
10 Bar over burpees
Rest 30s
A3:
30s Pulse squats (20/15kg)
20 Behind next push press
10 Overhead squats
30s Rest
A4:
30s Bicycle crunch
20 Glutei bridge
10 Scissor kicks
Rest 30s
WEDNESDAY
CROSSFIT CLASS
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
HIIT30
For Time: 20 min cut off
Row 1000m buy in.
50 Plate squat clean & press @15/10kg
40 Plate front raises
30 Plate deadbugs
20 Plate pull over crunch
10 Plate devil press
Row 1000m buy out.
WEIGHTLIFTING D5
WARM UP: 12 minutes
3 Rounds
2 min PVC Front squat hold
1 min rest
then
3 Rounds (20/15kg)
3 Snatch Deadlift
3 Snatch Hang High pull
3 Hang muscle snatch
3 Hang squat snatch
WEIGHTLIFTING
EMOM6
0-1M 1 x Snatch @35%
1-2M 1 x Snatch @40%
2-3M 1 x Snatch @45%
3-4M 1 x Snatch @50%
4-5M 1 x Snatch @55%
5-6M 1 x Snatch @60%
Then
3x2@60% Hang power snatch
2x2@65% Hang power snatch
3x1@70% Hang power snatch
3x3@55% Snatch Balance
2x2@65% Snatch balance
3x1@75% Snatch balance
THURSDAY
CROSSFIT CLASS
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
HIIT30
4 Rounds
Work 45s:Rest 15s
1. 180 degree squat jumps
2. High knee jogging
3. Single leg burpee (right)
4. Push up
5. Single leg burpee (left)
FRIDAY - TEST DAY
CROSSFIT CLASS
KELLY: 30 min cut off
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls
rest 7 min
ISABEL: 7 min cut off
30 reps for time of:
• Snatch 135/95#
HIIT30
For time: 20 min cut off
Run 800m
50 Jumping pull ups
40 DB Shoulder to overhead (15/10kg)
Run 400m
30 DB Front squats
20 DB overhead lunge
Run 200m
10 DB reverse burpee
SATURDAY
RISING BAR SERIES COMPETITION
8:30 am Weigh-in
10:00am First Lifter
3 Attempts at each movement to achieve max
Back squat
Strict press
Deadlift
SUNDAY
HIIT60
HIIT60
Every 2 minutes for 20 rounds alternate:
A1: 2 Rounds
10 Ring rows
8 Ring dip
6 Seated toes to rings
A2: 2 Rounds
8 Calories
6 Toes to bar
4 Dumbbell thruster (22.5/15kg)
WEIGHTLIFTING D6
WARM UP: 12 minutes
3 Rounds
1 min PVC overhead squat hold
1 min rest
then
3 Rounds (20/15kg)
3 Floor power clean
3 Hang power clean
3 Behind neck strict press
WEIGHTLIFTING
E2MO2M for 6 minutes
0-2M 1 x Clean & jerk @35%
2-4M 1 x Clean & jerk @40%
4-6M 1 x Clean & jerk @45%
Then
3x3@55% Hang squat clean
2x2@65% Hang squat clean
3x1@70% Hang squat clean
4x5@75% Front squat (of max clean)
5x5@65% Split jerk (of max clean)