MONDAY
CROSSFIT
AMRAP 20 min
800m Run
100 Air squats
50 Toes to bar
400m run
-rest 1:00 min-
HIIT 30
5 Rounds
45s work :15s rest
1. Step ups
2. Lunges
3. Ring rows
4. Air squats
CARDIO CAPACITY
BIKE:
Warm up:
2 Sets
1 min easy cycle
30s to establish max watts.
WOD:
6 sets
1 min @50% max watts
20s @100% effort
2 min @65% max watts
20s @100% effort
TUESDAY
CROSSFIT
15 min: For time
40-80-160-320 x Double under
10-20-30-40 x Box jumps
HIIT 30
6 Rounds
25 Cal Ski
15 Shoulder to overhead
9 Bar over burpees
-Rest 2 min-
CARDIO CAPACITY
SKI:
Alternate stroke every 1 min [Damper L3]
6 sets
0:00-1:00 @30-33 s/m
1:00-2:00 @42-45 s/m
2:00-3:00 @ recovery pace
WEDNESDAY
CROSSFIT
Teams of 3: 29 min running clock
3 sets [12 min]
Every 4 min Complete
1:30 min Max calories Bike
1:30 min Max thrusters @40/25kg
1:00 min max pull ups
- Rest 5 min -
3 sets [12 min]
Every 4 min Complete
1:30 min Max calories Ski
1:30 min Max Deadlifts @40/25kg
1:00 min max bar over burpees
HIIT 30
4 Rounds
1 min Air squat
1 min Push ups
1 min Sit ups
1 min Skipping
-1 min Rest-
CARDIO CAPACITY
RUN:
2 x 800m Run
2 x 400m Run
6 x 100m Sprint
*Rest as needed between set.
WEIGHTLIFTING
DAY 7 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]
TECHNIQUE [20 min]
2x3@50% Snatch Deadlift pull [2s pause]
2x3@50% 3-Point snatch [dead+hang+power]
2x3@50% 2-Point snatch [hang+power]
4x3@50% Baski snatch
STRENGTH [12 min]
2x2 [1 Power Snatch + 1 Hang squat snatch] @65% of 4RM
3x2 Snatch @75% of 4RM
POWER [10 min]
3x3@80% Snatch deadlift high pull
THURSDAY
CROSSFIT
TEAMS OF 3: FOR TIME [35 min]
3000m Row (divide as you like)
8 Rounds (YGIG)
1) 12 KB swings
2) 20 KB squats
*Athletes must alternate every set.
3000m Row (divide as you like)
HIIT 30
5 Rounds
20s Max effort Bike / 40s rest
40s Step ups / 20s rest
20s Max effort Ski / 40s rest
40s Step ups /20s rest
CARDIO CAPACITY
ROW:
WARM UP: 2000m Row
WOD:
3 x 250m Sprint / 90s rest
2:00 min rest before completing
3 x 300m Sprint / 90s rest
2:00 min rest rest before completing
2 x 350m Sprint / 90s rest
FRIDAY
CROSSFIT
WARM UP: 15 min
5 Sets
30 Double under/Single skips
20s Plank
10 Air squats
5 Push ups
-Rest 1:00 min-
WOD:
16 min AMRAP
30 Butterfly sit ups
14m Bear crawl
20 Alternating pistols
HIIT 30
3 Rounds
50 KB swings
40 Goblet Squats
30 Inverted rows
CARDIO CAPACITY
RUN:
400m warm up
WORKOUT:
3 x [800m + 200m walk recovery]
SATUIRDAY
PARTNER WOD
PARTNER WOD: 35 min
Divide as you like
50 Power cleans @60/45kg
40 Burpee box jumps
400m run together
30 Squat cleans
20 Burpee box jumps
400m Run together
AMRAP time remaining
Snatch @40/25kg
ENDURANCE
40 min EMOM
1) 12/10 Cal row
2) 10 DB Clean & Press
3) 10 Wall balls
4) 10 Burpees
5) 50 Double unders
SUNDAY
HIIT 60
35 min AMRAP
500m Row / Ski
40 Air squats
30 Sit ups
20 Push ups
10 Ring Rows
WEIGHTLIFTING
DAY 8 - Cycle 2
WARM UP: 2 x Clean complex [5 min]
TECHNIQUE [20 min]
3x3@50% Clean Deadlift pull [2s pause]
3x3@50% 3-Point Clean [dead+hang+power]
3x3@50% 2-Point Clean [hang+power]
4x3@50% 3-point hang squat clean
[High hang+Mid-hang+Hang]
STRENGTH [12 min]
2 x 1 [2 Power cleans + 2 Hang squat clean + 1 Split jerk]
4 x 1@80% of 4RM.
FRONT SQUATS [10 min]
Establish 3RM Front squat
CARDIO CAPACITY
SKI:
800m recovery pace
rest 1:00 min
500m Sprint
rest 2:00 min
2 x 250m Sprint / 30s rest
ROW:
1000m recovery pace
rest 1:00 min
800m Sprint
rest 2:00 min
2 x 300m Sprint / 30s rest