MONDAY
CROSSFIT
BACK SQUAT PROGRESSION
WEEK 4 (14 min): 7x2@85%
WORKOUT: 12 AMRAP
9 x Overhead squats @30/45kg
3 x Strict pull ups.
HIIT30
20 min
20 Rounds [30s Work : 30s Rest]
1. Box step ups
2. Plank box step up
3. Plank jack + Mountain climber
4. 1m Double foot bound
TUESDAY
CROSSFIT
WARM UP: 10 min
3 Rounds
10 x Band int/ext rotation
10 x Band lat pull downs
5 x Plate overhead reach (foam roller)
5 x Close grip push up
STRENGTH: 15 min
3 Rounds
10 x DB front raises
10 x DB lateral raises
10 x DB shoulder press
1 min x Straight arm plank
10 x Military push ups
2 min rest
WORKOUT: 10 min amrap
100 x Double unders
20 x Wall ball ground to overhead
10 x Burpee over wall ball
5 x Strict handstand push ups
HIIT30
4 Rounds of 4 min each
R1 - 30 Calories Bike
R2 - 30 Calories Rower
R3 - 30 Calories Ski
R4 - 30 Calories of your choice.
Time remaining AMRAP
5 x Burpee pogo hops over line
10 x Lunges
15 x Air squats
Rest 1 min
WEDNESDAY
CROSSFIT
MOBILITY/WARM UP: 10 min
3 Rounds
10 x PVC pass through
10 x PVC round the worlds
5 x PVC Overhead squats
5 x PVC Sots press
STRENGTH WOD: 20 min
E2MO2M for 10 Rounds establish a max load of:
1 x Power snatch + 1 x Hang squat snatch + 2 Overhead squats
WOD: 10 min AMRAP
6 x Snatch @50% of max of day
12 x Alternating V-sit ups
HIIT30
20 min EMOM
1. 30s Calories Bike
2. 20 Air squats
3. 30s Calories Ski
4. 15 Push ups
WEIGHTLIFTING Day 1
WARM UP: 12 minutes
3 Rounds (20/15kg)
3 Floor power clean
3 Hang power clean
3 Behind neck strict press
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 power clean
2x2@65% Hang power clean
3x1@70% Hang power clean
3x5@75% Front squat (of max clean)
5x5@60% Split jerk (of max clean)
Cool down / Stretch / Clear: 10 min
THURSDAY
CROSSFIT
WARM UP: (10 min)
2 Rounds
Run 200m
10 Banded strict pull ups
5/side KB lunge with single arm shoulder press
10 Kips
10 Push ups
STRENGTH: (20 min)
4 Rounds
21 Hammer curls
15 Raised feet inverted row
9 Ring dips
WOD: (9 min)
STRENGTH CINDY
5 Strict pull ups
10 Feet on box push ups
15 DB goblet squats @10/15kg
HIIT30
8 Rounds each of 20s work:10s rest
TABATA - Bike calories
TABATA - Wall ball ground to overhead
TABATA - Rower calories
TABATA - Wall balls
TABATA - Ski calories
FRIDAY
CROSSFIT
WOD: 35 min CHIPPER
300 x Single skips buy in
90 x Plate ground to overhead @10/15kg
80 x Double unders
70 x Wall balls
60 x Plate squats @10/15kg
50 x Burpees
40 x Plate squat jumps @10/15kg
30 x V sit ups
20 x Reverse burpees
300 x Single skips buy out
HIIT30
8 Rounds each of 20s work:10s rest
TABATA - Bike calories
TABATA - Wall ball ground to overhead
TABATA - Rower calories
TABATA - Wall balls
TABATA - Ski calories
SATURDAY
PARTNER (Divide reps as you like)
500 Double Unders
400 Mountain Climbers
300 Tuck ups/ Sit ups
200 Single Arm DB Thrusters
100 Single Arm DB Devil Presses
Every 3 minutes complete 8 syncro down ups
Time cap 45 mins
ENDURANCE
AMRAP 32
400m Run
15 DB Snatches
15 Jumping Lunges
15 Toes to bar/ High Knees
400m Run
18 DB Snatches
18 Jumping Lunges
18 Toes to bar/ High Knees
Continue to add 3 reps after each round
SUNDAY
HIIT60
12 min
850m Ski
AMRAP time remaining
10 x Lunges
10 x DB shoulder to overhead @8/10kg
Rest 2 min
12 min
1000m Row
AMRAP time remaining
6 x Burpee over rower
6 x Air squat
Rest 2 min
12 min
60/48 calories Bike
AMRAP time remaining
20 x Box step ups
30s x Plank
WEIGHTLIFTING Day 2
WARM UP: 12 minutes
3 Rounds (20/15kg)
3 Snatch Deadlift
3 Snatch Hang High pull
3 Hang muscle snatch
3 Hang squat snatch
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% Floor power snatch
2x2@65% Floor power snatch
3x1@70% Floor power snatch
3x3@55% Hang squat snatch
2x2@65% Hang squat snatch
3x1@75% Hang squat snatch