MONDAY
CROSSFIT CLASS
WOD 1: 15 min OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Rest 8 min
WOD 2: 7 min AMRAP
Max burpees
HIIT30
4 Rounds
1 min Skipping
1 min AMRAP Burpees
Rest 1 min
THEN
4 Rounds
1 min Rings squat jumps
1 min AMRAP rings lunges
Rest 1 min
TUESDAY
CROSSFIT CLASS
WOD: 35 min AEROBIC CAPACITY
For time
100 Jumping pull ups
90 Front Squat @40/30kg
80 Push ups
70 Front Squat
60 Toes to bar
50 Front Squat
40 Butterfly sit ups
30 Front Squat
20 Burpees
10 Front squat
HIIT30
Every 2 min for 10 Rounds complete:
20/18 Calories row
10/6 Push ups
WEDNESDAY
CROSSFIT
WOD: 40 min THRESHOLD
2 Rounds of 3 min per round with 2 min rest between rounds.
30/25 Calories Row
AMRAP
5 Ring squat jumps
10 Inverted rows
5 min rest
2 Rounds of 3 min per round with 2 min rest between rounds.
30/25 Calories ski erg
AMRAP
Alternating devil press @22.5/15kg
5 min rest
2 Rounds of 3 min per round with 2 min rest between rounds.
30/25 calories Bike
AMRAP DB Shoulder to overhead @22.5/15kg
HIIT30
TABATA
1. Air bike
2. Ski erg
3. Row
4. Skipping
WEIGHTLIFTING
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 squat snatch
2x2@65% Hang squat snatch
3x1@70% Hang squat snatch
3x3@55% Snatch Balance
2x2@65% Snatch balance
3x1@75% Snatch balance
THURSDAY
CROSSFIT
WOD: 30 min AEROBIC CAPACITY
AMRAP30
Run 800m
10 Chest to bar
20 Lunges
30 Sit ups
40 Double unders
HIIT30
For time: 20 min cut off
2 Rounds
50 Box jumps
50 Wall balls
50 Ring rows
50 Butterfly sit up
FRIDAY
CROSSFIT
For time:
• 1000m row
• 50 Thruster 20/15kg
• 30 Pull-ups
Rest 10 min
30 reps for time of:
• Clean & Jerk 60/40kg
HIIT30
A1. 4 min AMRAP
5 Calorie row
2 Bar over burpee
1 min Rest
B1. 4 min AMRAP
10 Thrusters @20/15kg
5 Squat jumps over bar
Rest 1 min
C1. 4 min AMRAP
10 Jumping lunges
5 Push ups
Rest 1 min
D1. 4 min AMRAP
5 KB sumo deadlift high pull
30 Mountain climbers
SATURDAY
PARTNER WOD
AMRAP 40
WOD -1a 1st pair completes 4 Rounds of...
35/25 Echo bike calories + 35/25 snatches @40/25kg
Athlete must complete full round before swapping
WOD – 1b 2nd pair completes 4 Rounds of...
35/25 Wall balls + 35/25 calories row
Athlete must complete full round before swapping
Once completed, 1st and 2nd pairs swap workouts.
Once all 8 rounds has been completed...
AMRAP Sync burpees over bar (only 2 athletes work at a time).
ENDURANCE
AMRAP30
5 KB swings @32/24kg
5 KB goblet squats
*Every 3 Rounds complete
15 Toes to bar.
SUNDAY
HIIT60
EMOM40
1. 12 Plate surrenders @20/15kg.
2. 12/10 Calories Ski erg,
3. 8 Burpees over plate.
4. 15 Plate Russian swings.
WEIGHTLIFTING
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
0-2M 1 x Clean & jerk @35%
2-4M 1 x Clean & jerk @40%
4-6M 1 x Clean & jerk @45%
6-8M 1 x Clean & jerk @55%
Then
3x3@65% Hang squat clean
2x2@70% Hang squat clean
3x1@75% Hang squat clean
4x5@80% Front squat (of max clean)
5x5@70% Split jerk (of max clean)