MONDAY
CROSSFIT
WARM UP: 20 min
Back squat
3x3@40%
2x2@50%
2x2@60%
1x1@70/80/85-90-95%
STRENGTH WORKOUT: 10 min
5 Attempts to establish 1RM BACK SQUAT
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORKOUT
FOR TIME: 20 min Cut off
3 Rounds
800m Run
10 Pull ups
15 Push ups
20 Air squats
HIIT 30
20 min AMRAP
1 min Bike calories
25 KB swings
1 min Ski erg calories
25 KB squats
1 min Row calories
25 KB sumo deadlift high pull
CARDIO CAPACITY
Rowing
WARM UP: (9 min)
3 Rounds
1 min legs only row
2 min Full stroke row
TIME TRIAL: 2000m Row
TUESDAY
CROSSFIT
Shoulder Press for load: 15 min
#1: 3 reps
WOD: 15 min
20 Rounds
5 x Squat jumps
10 x Jumping Jacks
20 x Double unders
HIIT30
20 min Cut off
Row 3000m
Every 2 min complete
10 x Wall ball ground to over head
5 x Wall balls
WEDNESDAY
CROSSFIT
WARM UP: 12 min
EMOM5
2 x Hang power clean @30/15kg
2 x Shoulder to overhead
2 x Front squat
1 min rest
Then
EMOM5
5 x Squat clean & Press @40/25kg
STRENGTH WOD: 18 min AMRAP
(As many reps as possible)
30 x Clean & Press @60/40kg
10 x Strict chest to bar
20 x Clean & Press
8 x Strict chest to bar
10 x Clean & Press
6 x Strict chest to bar
20 x Front squat
4 x Strict chest to bar
30 x Front squat
2 x Strict chest to bar
HIIT 30
HIIT30
4 Rounds of 5 min
400/350m Ski erg
20 x Air squats
10 x Burpees
* Time remaining rest
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
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 squat clean
2x2@65% Hang squat clean
3x1@70% Hang squat clean
4x5@75% Front squat (of max clean)
5x5@65% Split jerk (of max clean)
THURSDAY
CROSSFIT
Fun warm up: 5 min
Cupid Shuffle
WOD Specific Warm up: 10 min
E2MO2M complete
2 Rounds
5 Hanging shoulder activators
3 Pull ups
2 Chest to bars
Then
1 Bar muscle up
WOD: 20 min
For time
100 x DB alternating snatch (22.5/15kg)
80 x Calories Ski/Row
40 x Bar muscle ups (Elite)
(Chest to bar – Rx / Pull ups – Int 50+/ Ring rows – Beg)
Cool down / Stretch / Clear: 10 min
HIIT 30
HIIT30
TABATA - Single/Double skips
TABATA - KB swings
TABATA - Sit ups
TABATA - Push ups
TABATA - Assault bike calories
CARDIO CAPACITY
Bike
WARM UP:
2 Rounds
10/side x Hip openers
10/side x Kneeling knee drives
10 x DB goblet squats
WORKOUT: 20 min
Establish max distance on assault bike
FRIDAY
CROSSFIT
Fun warm up: 5 min
Tic-Tok Toe (Wall balls)
WOD Specific Warm up: 10 min
3 Rounds
3 Overhead squats
3 Thrusters
3 Sumo deadlift high pull
*Increase weight each round.
WOD: 15 min
Air Force
20 Thrusters (45/35kg)
20 Sumo deadlift high pull
20 Push jerk
20 Overhead Squats
20 Front squats
*Every minute complete 4 x burpees
(40/30kg – Rx / 35/25kg – Int 50+ / 30/20 – Beg)
Cool down / Stretch / Clear: 10 min
HIIT 30
20 min AMRAP
10 x Down, ups
9 x Squat jumps
8 x Lunges
7 x Push ups
6 x Sit ups
SATURDAY
PARTNER
TEAM 'GIRLS' (35 min Cut off)
A1+A2 Both complete 'FRAN'
21-15-9 @40/30kg
Thrusters + Pull ups
Once both athlete complete then
A3+A4 Both complete 'ISABEL'
30 Snatches @40/30kg
Once both athlete complete then
A1+A2 Both complete 'GRACE'
30 Clean & Press @40/30kg
Once both athlete complete then
A3+A4 Both complete 'FRAN'
21-15-9 @40/30kg
Thrusters + Pull ups
ENDURANCE
FOR TIME (40 min)
Buy in x 60 Burpees
50 x Alternating DB cleans @22.5/15kg
40 x Toes to bar
30 x DB single arm over head squats
20 x Box jumps
30 x DB single arm overhead squats
40 x Pull ups
50 x Alternating DB cleans
Buy out x 60 Burpees
SUNDAY
HIIT 60
35 min to complete:
60/48 x Bike calories
1000/800m x Row
850/550m x Ski erg
*Every 2 min complete
6 x Plate surrenders @10/5kg
4 x Plate ground to overhead
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 power snatch
2x2@65% Hang power snatch
3x1@70% Hang power snatch
3x3@55% Snatch Balance
2x2@65% Snatch balance
3x1@75% Snatch balance
CARDIO CAPACITY
Ski Erg
WARM UP: 10 min
3 Rounds
10 x Banded lat pull downs
10/side x Banded shoulder int rotation
10/side x Banded shoulder ext rotation
WORKOUT:
2000m Time Trial
B+A+A