MONDAY
CROSSFIT
8 min CUT OFF
4 Rounds
20 Wall balls (20/14lbs)
10 Hang power snatch (45/30kg)
HIIT 30
20 min [30s work: 30s rest]
1 - Single leg plank knee drives
2 - Lateral squat jumps
3 - Reverse lunges
4 - Push ups
CARDIO CAPACITY
Row 2000m for Time
TUESDAY
CROSSFIT
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
4 min AMRAP
12 Deadlift (85/60kg)
10 Pull ups
HIIT 30
EMOM20
Every minute complete
1 - 30s Max cal. row
2 - 40s Plank
3 - 30 Sit ups
4 - 30s Max cal. ski
CARDIO CAPACITY
WARM UP:
800m easy ski
Time Trial:
2000m SkiErg for time
After ski completed, calculate your Race Pace:
*2000m TT time / 4 = Ski erg pace/500m
B+A+A
WEDNESDAY
CROSSFIT
15 min CUT OFF
40-30-20
Thrusters (42/30kg)
Calories Bike/Row
HIIT 30
20 min cut off
4 Rounds
12 Burpees
20 DB box step ups (10/side)
10 DB shoulder to overhead
100 Skips
WEIGHTIFTING
EMOM5
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%
CARDIO CAPACITY
20 min Assault bike
THURSDAY
CROSSFIT
9 min CUT OFF
3 Rounds
15 x Power cleans (75/45kg)
30 x Double unders
HIIT 30
20 min [20s work:40s rest]
4 x max effort bike
4 x max effort row
4 x DB thruster
4 x DB clean
4 x 5-10-5 Shuttle sprints
CARDIO CAPACITY
ROWING
1 x 2000m @ 26 spm / 2 min easy
1 x 1000m @ 28 spm / 2 min easy
1 x 1000m @ 22 spm / 2 min easy
Row for 2 minutes at light pressure during the rest period.
FRIDAY
CROSSFIT
WORKOUT: 35 min
100 x KB swings (24/16kg)
90 x DB squats (22.5/15kg single DB)
80 x DB Box step overs (22.5/15kg single DB)
70 x Push ups
60 x Sit ups
50 x Pull ups
40 x Plate lunges (15/10kg)
30 x Plate overhead squats (15/10kg
20 x Burpee over plate
10 x Handstand push ups
HIIT 30
20 min AMRAP
50 Skips
10 Ring inverted rows
50 Lateral box step overs
10 Ring push ups
50 Jumping jacks
10 Air squats
CARDIO CAPACITY
SKIERG
Warm up: EMOM 3
40s light ski + 20s max effort
WOD:
10 Rounds
250m Sprint / 1 min light ski between sets
SATURDAY
PARTNER WOD
TEAMS of 3
For time: Divide as you like
100 dumbbell snatches (22.5/15kg)
100 Cal. Bike
80 bar-facing burpees
80 Cal. row
60 Pull ups
60 Cal. ski
40 Bar muscle-ups
400m Run (as team)
ENDURANCE
35 min Cut off
Row/Ski 2000m
3 Rounds
20 x Hollow rocks
20 x Z-press (20/15kg)
20 x Mt climbers
20 x Bicep curls (20/15kg)
Row/Ski 2000m
SUNDAY
HIIT 60
EMOM 40
Every minute on the minute for 40 minutes alternate between:
1) 20s Box jump overs
2) 8/10 Cal. Bike
3) 30s DB overhead holds
4) 8/10 Cal. Row
5) Double KB front squats
WEIGHTLIFTING
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%
CARDIO CAPACITY
BIKE
Warm up: 1000m easy
WOD:
10 Rounds
30s Sprint + 2 min rest