MONDAY
CROSSFIT
17 min AMRAP:
40 Burpees
30 Snatch @50/25kg
30 Burpees
30 Snatch
20 Burpees
30 Snatch
10 burpees
AMRAP snatch with time remaining
HIIT 30
20 min AMRAP
10s Straight arm plank
5 Push ups
20 Lunges
10 Sit ups
5 Push ups
20 Jumping jacks
CARDIO CAPACITY
ROWER:
2000m row warm up
4 x 250m @32spm / 1:00 min rest between sets
2 x 500m @28spm / 1:00 min rest between sets
TUESDAY
CROSSFIT
15 min AMRAP
5 Shoulder to overhead @55/35kg
10 Deadlifts
15 Box jumps
Run 200m
HIIT 30
20 min AMRAP
30 Squats
15 Jumping jacks
20 sit ups
10 Ring rows
10 Burpees
CARDIO CAPACITY
BIKE:
Warm up:
2 Sets
1 min easy cycle
30s to establish max watts.
WOD:
6 sets
1 min @50% max watts
20s @100% effort
2 min @65% max watts
20s @100% effort
WEDNESDAY
CROSSFIT
20 min AMRAP:
150 Wall balls
90 Double-unders
30 Muscle-ups
*If unable to do muscle ups complete any scaled version of chest 2 bar/pull up.
HIIT 30
4 x 1 min work : 20s rest [5:20 min]
Burpees
3 x 2 min work : 45s rest [8:25 min]
DB thrusters
2 x 1 min work : 1 min rest [4 min]
max effort ski
CARDIO CAPACITY
SKI: 5 Rounds
Alternate every minute between
i. 30-33 spm
ii. 40-45 spm
iii. Max effort
iv. recovery ski
WEIGHTLIFTING
DAY 3 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]
TECHNIQUE [20 min]
3x3@45% Snatch Deadlift pull [2s pause]
3x3@45% 3-Point snatch [dead+hang+power]
3x3@45% 2-Point snatch [hang+power]
4x3@45% Baski snatch
STRENGTH [12 min]
3x3 1 Snatch + 5 OVH squats @70% of last weeks 4RM
POWER [10 min]
3x3@60% Snatch deadlift high pull
THURSDAY
CROSSFIT
AMRAP 12 minutes:
3-6-9-12-15..etc
Squat Clean @70/45kg
Toes-to-bar
HIIT 30
Every 3 min for 18 min alternate: [2 Rounds each]
A. 15/12 Cal. Ski + 10 Burpees
B. 15/12 Cal. Row + 30 Sit ups
C. 150 Skips + 30 Box jumps
CARDIO CAPACITY
RUN: For Time
2 Rounds
1 mile run
800m Run
400m Run
200m Run
*Rest as needed between sets
FRIDAY
VALENTINES PARTNER WEEKEND
35 min AMRAP [You go, I go]
A1. 10 Burpees
B1. 20 Air squats
C1. 30 Skips
Run 400m together
HIIT 30
20s per station : 10s rest
6 Rounds
Skater lunge
Curtsy lunge
Burpee broad jump
Seal jacks
Air squats
V sit ups
CARDIO CAPACITY
ROWER:
Warm up:
2000m row
4 x 1000m
*Alternate between stroke rates of
1. 18-20 spm
2. 26-29 spm
3. Max effort
4. Recovery finish
SATURDAY
VALENTINES PARTNER WEEKEND 2
COMPLETE 2 ROUNDS (40 min)
STATION A: Complete 4 Rounds
1 min Max pull ups
*Partners must Hold hollow hold.
1 min transition
STATION B: Complete 4 Rounds
1 min Max calories Bike
*Partner must stay in squat hold
1 min transition
STATION C: Complete 4 Rounds
1 min Max push ups
*Partner must hold plank position.
1 min transition
STATION D: Complete 4 Rounds
1 min Max calories row
*Partner must hold straight arm plate hold (10/5kg)
1 min transition
PARTNER ENDURANCE
TEAMS OF 2: For time (30 min cut off)
*Divide as you like
Row 2000m (2km)
Bike 4000m (4km)
500 Double under / single skips
60 Box jumps
70 KB swings @16/24kg
80 Wall ball ground to overhead
90 Push ups
100 Wall balls
SUNDAY
VALENTINES PARTNER WEEKEND 3
30 min cut off
Divide reps as you like
100 Air squats
90 Box step ups
80 Sit ups
70 Push ups
60 Burpees
50 DB shoulder to overhead
400m Run
30 Pull ups
200m Run
10 V-sit ups
CARDIO CAPACITY
BIKE:
Warm up:
5 min easy cycle
Workout: 35 min AMRAP
3 min to establish max distance
14m Walking lunge
5 Burpees
14m Walking lunge
-Rest 2 min-
HIIT 60WEIGHTLIFTING
DAY 4 - Cycle 2
WARM UP: 2 x Clean complex [5 min]
TECHNIQUE [20 min]
3x3@45% Clean Deadlift pull [2s pause]
3x3@45% 3-Point Clean [dead+hang+power]
3x3@45% 2-Point Clean [hang+power]
4x3@45% 3-point hang squat clean
[High hang+Mid-hang+Hang]
STRENGTH [12 min]
TNG 2 Power cleans + 3 Front squats + 1 Split jerk
4 x 1@65% of last weeks 4RM.
POWER [5 min EMOM]
3 x Squat jumps @35% of max.