MONDAY
CROSSFIT
TECHNIQUE
SQUAT THERAPY (WEIGHTED)
WORKOUT OF THE DAY
18 min EMOM
1. 5 x Front squat
2. 5 x Back Squat
3. 5 x Overhead squat
*Increase weight each round.
Heaviest tonnage round is score. 5x100x3=1500kg
HIIT30
3 Rounds per station [1 min work:30s rest]
1. Ski erg calories
2. Jumping pull ups
3. Echo bike calories
4. Devil press (15/10kg)
TUESDAY
CROSSFIT
TECHNIQUE:
SHOULDER TO OVERHEAD (WEIGHTED)
BAR/RING MUSCLE UP
WORKOUT OF THE DAY:
10 min AMRAP
1/2/3/4.... Bar muscle up
5/side x DB hang clean & press
HIIT30
4 Rounds per station [30s work:30s rest]
1. Box pass throughs
2. Lateral Step overs
3. Push ups
4. Wall sits
5. Reverse burpees
WEDNESDAY
CROSSFIT
TECHNIQUE:
TURKISH GET UP
KETTLEBELL SWING
WORKOUT: 15 min AMRAP
4/side Turkish get up
10 KB swing
12 KB sumo deadlift high pull
HIIT30
20 min AMRAP
(Alternate arms each round)
12 Shoulder press @6/8kg
12 Single rack front squat
12 Single arm Snatch
12 Overhead Lunge
WEIGHTLIFTING Day 15
EMOM6
0-1M 1 x Snatch @40%
1-2M 1 x Snatch @45%
2-3M 1 x Snatch @50%
3-4M 1 x Snatch @55%
4-5M 1 x Snatch @60%
5-6M 1 x Snatch @65%
Then
2 x 2 Full Snatch @70%
3 x 1 Full Snatch @75%
3 x 1 Full Snatch @80%
FINISHER EMOM5
5 x Snatch @50%
THURSDAY
CROSSFIT
TECHNIQUE
HANDSTAND PUSH UP
HANDSTAND WALKS
WORKOUT OF THE DAY
12 min Cut off
21-15-9
Deadlift @100/70kg
Handstand push up
15-9-6
Deadlift @120/90kg
Strict handstand push up
9-6-3
Deadlift @140/110kg
Handstand walk (5m/5m)
HIIT30
20 min
1 min 30s Bike max calories
2 min 2 Rounds 6/8 calories Bike + 6/8 Burpees
3 min 3 Rounds 6/8 calories Bike + 3/5 Burpees + 4 Air squats
1 min 30s Ski erg max calories
2 min 2 Rounds 6/8 calories ski + 50 Single skips
3 min 3 Rounds 6/8 calories ski + 50 single skips
1 min 30s Rower max calories
2 min 2 Rounds 6/8 calories + 12 Wall balls
3 min 3 Rounds 6/8 calories + 12 Wall balls
FRIDAY
CROSSFIT
40 min AMRAP
400m Run
1 Round
10 KB swings
10 Burpee box jump
400m Run
2 Rounds
10 KB swings
10 Burpee box jump
400m Run
3 Rounds
10 KB swings
10 Burpee box jump
Continue increasing rounds after every 400m Run.
HIIT30
AMRAP20
30 Air squats
20 Ring rows
10 Burpees
SATURDAY
ENDURANCE
Workout
EMOM40
1. 30s Max calories
2. 10/8 Handstand push ups
3. 30s Military plank
4. 10/8 Strict press @40/25kg
5. 12 Bar over burpees
PARTNER
PARTNER WOD
0:00-20:00
You go, I go
A1. Row 5 calories + Clean & Jerk 5 (60/40kg)
A2. Row 7 calories + Clean & Jerk 7
A1. Row 9 calories + Clean & Jerk 9
A2. Row 12 calories + Clean & Jerk 12
Etc..
20:00-40:00
A1. Bike 3 calories + 3 Chest to bar
A2. Bike 5 calories + 5 Chest to bar
A1. Bike 7 calories + 7 Chest to bar
A2. Bike 9 calories + 9 Chest to bar
Etc..
SUNDAY
HIIT60
E7MO7M 35
400m Run
20 Plate GTOH 20/15
15 Burpees over plate
20 Alternating v-sit
WEIGHTLIFTING Day 16
EMOM7
0-1M 2 x Clean & power jerk @40%
1-2M 2 x Clean & power jerk @45%
2-3M 2 x Clean & power jerk @55%
3-4M 2 x Clean & power jerk @60%
4-5M 2 x Clean & power jerk @65%
Then
3x2@60% Clean & Jerk
2x2@65% Clean & Jerk
2x2@70% Clean & Jerk
FINISHER EMOM5
4 x Clean & Jerk @60%