MONDAY
CROSSFIT CLASS
TECHNIQUE: 20 min
SQUAT THERAPY
WORKOUT OF THE DAY: 12 min
20 x Back squat @45/60kg
30 x Front squat @35/50kg
40 x Overhead squat @25/40kg
*Bar must be cleaned from the floor
HIIT30
20 min AMRAP
10s Straight arm plank
5 Push ups
20 Lunges
10 Sit ups
5 Push ups
20 Jumping jacks
TUESDAY
CROSSFIT
TECHNIQUE: 15 min
PULL UPS
DOUBLE UNDERS
WORKOUT OF THE DAY: 15 min AMRAP
3-6-9-12-15 x Pull ups
20-40-60-80 x Double under
*No single skips, attempts at double under count.
HIIT30
20 min AMRAP
30 Squats
15 Jumping jacks
20 sit ups
10 Ring rows
10 Burpees
WEDNESDAY
CROSSFIT
TECHNIQUE
Handstand push ups
Deadlifts
WOD
21-15-9 reps for time of:
• Deadlift @100/70kg
• HSPU
HIIT30
20 min AMRAP
20 DB hamstring curls (2.5/5kg)
10/side DB renegade rows
20 Spidermans
10 calories Air bike
WEIGHTLIFTING Day 9
EMOM7
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%
6-7M 1 x Snatch @65%
Then
2x2@70% Hang squat snatch
3x1@75% Hang squat snatch
3x1@75% Snatch balance
3x5@80% Snatch deadlift shrug pull
THURSDAY
CROSSFIT
TECHNIQUE:
PISTOL SQUATS
WORKOUT OF THE DAY:
12 min AMRAP
8 x Jumping lunges
6 x Squat jumps
4 x Box jump overs (low box)
2 x Pistol squats/Box pistols
HIIT30
18 min EMOM
1. Max calories bike
2. Rest
3. Max calories ski erg
4. Rest
5. Max skips
6. Rest
FRIDAY
CROSSFIT
WORKOUT OF THE DAY: 20 min
Establish max complex
1 x Clean deadlift
1 x Hang power clean
1 x Front squat
1 x Shoulder to overhead
1 x Back squat
1 x Shoulder to overhead
1 x Front squat
*each round starts with 10 burpees
STRETCH & COOL DOWN
HIIT30
20 min AMRAP
5 Wall balls
5 Calories row
5 Burpees
5 Alternating arm wall ball push up
SATURDAY
ENDURANCE
FOR TIME: 40 min Cut off
100 x Kettlebell swings (American)
80 x Kettlebell single arm shoulder press
60 x Kettlebell swings (Russian)
40 x Turkish get ups
20 x Goblet squats
10 x Calories
RX: 20/16kg
INT/Mst +55: 16/14kg
BEG: 12/8kg
PARTNER
FOR TIME: cut off 40 min
A1+A2: 3 rounds for time of:
10 synchro thrusters @40/25kg
8 synchro chest to bar pull-ups
6 synchro bar-facing burpees
then
A3+A4: 3 rounds for time of:
15 synchro front squat @40/25kg
12 synchro pull-ups
9 synchro bar-facing burpees
then
A3+A4 row 1000m whilst A1+A2 Hold wall squat
and swop.
*every break in wall squat = 5 burpees before team can continue to row.
SUNDAY
HIIT60
40 min AMRAP
200 Single skips (every break 5 Thrusters)
40 Front squats @20/15kg
30 Shoulder to overhead @20/15kg
20 Pull ups ? Ring rows
10 Handstand push ups / Hand-release push ups
WEIGHTLIFTING Day 10
EMOM7
0-1M 1 x Clean & jerk @35%
1-2M 1 x Clean & jerk @40%
2-3M 1 x Clean & jerk @45%
3-4M 1 x Clean & jerk @55%
4-5M 1 x Clean & jerk @60%
5-6M 1 x Clean & jerk @65%
6-7M 1 x Clean & jerk @70%
Then
3x2@75% Hang squat clean
5x5@80% Front squat (of max clean)
3x2@75% Split jerk (of max clean)
3x5@85% Clean deadlift shrug pulls