MONDAY
CROSSFIT
8 min AMRAP
5m Handstand walk
5 Burpees
5m Handstand walk
10 Alt DB snatch @22.5/15kg
HIIT 30
3 Rounds
10s air squats
10s rest
20s Push ups
20s rest
30s burpees
30s rest
40s air squats
40s rest
50s push ups
50s rest
60s burpees
60s rest
CARDIO CAPACITY
ROW:
3 rounds
Row 1000m
10 over row burpees
- Rest 1 min -
* Record time for each round
TUESDAY
CROSSFIT
3 sets: 40s work - 20s rest [12 min]
1. 40s AMRAP Clean complex @30/20kg
2. 40s Max cal. Row
3. 40s AMRAP Overhead squats @30/20kg
4. Rest 1 min
Complex:
2 Hang power clean + 2 Front squat + 2 shoulder to overhead.
HIIT 30
4 Rounds
20 cal row
21 Wall balls
22 KB swings
CARDIO CAPACITY
BIKE:
20 min AMRAP
20s max effort Bike
12m Walking lunge @22.5/15kg
12 DB Front squats
12m Walking lunge
- Work to rest 1:1 -
WEDNESDAY
CROSSFIT
8 min AMRAP
Teams of 2 - (You go, I go)
Row 250m
1 Hang squat snatch @40/25kg
*Increase snatches by 1 rep each round.
HIIT 30
4 Rounds
40s work : 20s rest
1. Step ups
2. Lateral step overs
3. Raised leg split squat (right)
4. Raised leg split squat (left)
5. Box push ups
CARDIO CAPACITY
SKIERG:
Complete 4000m
Alternate stokes every 400m between
22-26-30-Max effort
WEIGHTLIFTING
WARM UP:
2 Rounds
5 x Clean power jumps
5 x Clean high pulls
5 x Muscle clean
5 x Hang squat clean
5 x Strict press
3x3@40% Clean & Jerk
2x2@60% Clean & Jerk
2x1@70% Clean & Jerk
1x1@80% Clean & Jerk
1x1@85% Clean & Jerk
1x1@90% Clean & Jerk
1x1@95% Clean & Jerk
FINISHER EMOM5
5 x Clean & Jerk @60%
THURSDAY
CROSSFIT
EMOM 15 [5 sets]
1. 12/10 Wall balls @20/14lbs
2. 50 Double under / Single skips
3. 10 Burpees
HIIT 30
3 Rounds
1 min Bike
20s rest
1 min Ski
20s rest
1 min Row
20s rest
1 min Skip
20s rest
1 min Sit up
20s rest
CARDIO CAPACITY
RUN:
10 x 200m Sprints
- 1 min Bike recovery cycle -
FRIDAY
CROSSFIT
EMOM 35
1. 40s AMRAP Plate ground to overhead @15/10kg
2. 3-5 Strict pull ups
3. 40s AMRAP Burpee over plate
4. 10 Plate overhead lunge @15/10kg
HIIT 30
3 Sets
Skierg sprint [2 min]
10s work : 10s rest
20s work : 20s rest
30s work : 30s rest
Ring rows [2 min]
10s work : 10s rest
20s work :20s rest
30s work : 30s rest
Mountain climbers [2 min]
10s work : 10s rest
20s work :20s rest
30s work : 30s rest
CARDIO CAPACITY
ROW: [5000m]
Row 5 x 500m sprints
- rest 500m recovery row -
SATRUDAY
ENDURANCE
5 rounds for time of:
• 3 x 105/70kg cleans / 90% of 1RM
• 200-meter sprint
• 20 x kettlebell snatches, 24/18kg (10 each arm)
• Rest 2 minutes
PARTNER
TEAMS OF 3
35 min AMRAP
• 18 x Dumbbell hang squat clean @22.5/15kg
• 18 Pull-ups
• 10 x Hang Power clean @60/40kg
• 10 Handstand push-ups
*1 athlete per exercise, and athlete must swop after each exercise.
SUNDAY
HIIT 60
5 sets [40 min]
1 min work : 1 min rest
Rower (cal)
1 min work : 1 min rest
KB swings
1 min work : 1 min rest
Skierg (cal)
1 min work : 1 min rest
Wall balls
WEIGHTLIFTING
WARM UP:
2 Rounds
5 x Snatch power jumps
5 x Snatch high pulls
5 x Muscle snatch
5 x Hang Squat snatch
3x3@40% Snatch
2x2@60% Snatch
2x1@70% Snatch
1x1@80% Snatch
1x1@85% Snatch
1x1@90% Snatch
1x1@95% Snatch
FINISHER EMOM5
5 x Snatch @60%
CARDIO CAPACITY
BIKE:
5 Rounds
20 cal max effort Bike
15 Thrusters @20/15kg
- Work to rest 1:2 -
(1 min work = 2 min rest)