MONDAY
CROSSFIT
Workout
AMRAP 40
Teams of 3
You go, I go
Athlete A completes AMRAP Calories row whilst Athlete B completes
40 Pistols
20 Wall balls
Athlete C rest.
HIIT 30
24 min
6 Rounds
1 min x DB squat with rotational press
1 min x DB swing with squat
1 min x DB piston shoulder press
1 min x DB high knees running
1 min x DB renegade row with 2 half burpee
1 min x DB surrenders
CARDIO CAPACITY
Warm Up and Cool Down:
400m Run
WOD:
1 Mile Time Trial
TUESDAY
CROSSFIT
Workout
Every 3 minutes complete 2 minutes work with 1 minute rest for 7 Rounds:
1 x Squat clean
AMRAP Burpee box jumps
M-60-70-80…120kg / F-55-60-65…85kg
HIIT 30
20 min
4 Rounds
[40s work : 20s rest]
Jumping jacks
Inch worm walk outs
Sumo squat pulses
Reverse lunges
Push ups
CARDIO CAPACITY
ROWING:
Warm Up: 1000m light row
6 x 250m (Race Pace - 5s) / 1 min easy row
Race pace = (2000m Time trial / 8) - 5s
WEDNESDAY
CROSSFIT
FRAN (10 min cut off)
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
10 min rest
DIANE (10 min cut off)
21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU
HIIT 30
20 min AMRAP
30/20 calories Row
10 Push + mountain climber
30/20 Calories bike
10 Squat + alternating lunges
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)
CARDIO CAPACITY
BIKE
WARM UP: 3 min light cycle
WORKOUT:
5 Rounds
1 min recovery pace
10s Max effort
1 min recovery pace
20s Max effort
1 min recovery pace
30s Max effort
THURSDAY
CROSSFIT
KAREN (10 min cut off)
For time:
• 150 Wall Ball shots 20/14#
10 min rest
ANNIE (10 min)
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
HIIT 30
20 min
Alternate between [20s work : 10s rest]
1. Skipping
2. Goblet squats
3. Russian Kettlebell swings
4. Shoulder press (right arm)
5. Shoulder press (left arm)
CARDIO CAPACITY
RUNNING:
Warm Up and Cool Down 400m Run
Sprint: 6 x 400m Sprints @ 3 sec faster than 400m split times
from time trial (ex: 8 min mile = 2 min 400m = 1:57 for the 6 sprints); Take a 30 sec rest between each set.
FRIDAY
CROSSFIT
30 min AMRAP
100 x Burpee frog hop
90 x Air squats
80 x Plank jacks
70 x KB bicep curls
60 x KB single arm shoulder press (30/30)
50 x Push ups
40 x Pull ups
*Down to 40, then back up to 100 (100-40-100), do not repeat 40 pull ups, and continue for 30 min.
HIIT 30
20 min
4 Rounds
30s Burpees / 30s rest
30s Squat hold / 30s rest
30s Push ups / 30s rest
30s Plank holds / 30s rest
30s High knee jogging / 30s rest
CARDIO CAPACITY
SKIERG
WARM UP: 800m easy ski
WORKOUT:
6 x 250m (Race pace - 5s) / 2 min easy ski
*RACE PACE = 2000m Time Trial / 8 = 250m race pace. Then subtract 5s from this time.
SATURDAY
PARTNER WOD
'SPEEDY' - Teams of 3
E2MO2M for 32 min (Divide as you like)
8 Ground to overhead @40/30kg
8 Deadlifts
8 Power cleans
8 Shoulder to overhead
Max calories Row with time remaining.
*1 bar or 1 male/1 female for mixed teams.
ENDURANCE
E2MO2M for 32 min alternate
Station 1
30s plank + AMRAP
10 DB thruster @22.5/15kg
5 Chest to bar pull up
Station 2
30s Plank + AMRAP
10 Box jumps
10 Reverse lunges
Station 3
30s plank + AMRAP
10 Ring rows
5 Floor toes to rings
Station 4
30s Plank + AMRAP
20 Mountain climbers
10 KB swings
SUNDAY
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
HIIT 60
EMOM 40
1. 10 Wall balls
2. 15/12 Calories Bike
3. 14 Alternating DB snatch
4. 16 Plate overhead squats
CARDIO CAPACTIY
ROWING:
Warm Up: 800m light row
4 x 500m (+10) / 2 min row recovery
Race pace = (2000m Time trial / 4) + 10s