MONDAY
CROSSFIT
WORKOUT: 18 min AMRAP
1-2-3-4-5..etc x Strict Handstand push up
100 x Double unders
30 x Front rack lunge @25/40kg
HIIT30
AMRAP20
10 KB front squat (right arm)
8 KB shoulder press (right arm)
10 KB front squat (left arm)
8 KB shoulder press (left arm)
20 KB swings
(M)10kg
(F)8kg
TUESDAY
CROSSFIT
STRENGTH
3 Rounds
15/side x DB strict press
12/side x DB Push press
10/side x DB Push jerk
WORKOUT: 15 min
4 Rounds
Run 200m
20 Pull ups
10 Alt DB snatch @15/22.5kg
HIIT30
5 Rounds
Max effort row 30s : Recovery row 30s
5 Rounds
Max effort ski 30s : Recovery ski 30s
5 min AMRAP
6 Burpees
100 Skips
5 min AMRAP
5 Push ups
10 Air squats
WEDNESDAY
CROSSFIT
STRENGTH: 18 min
3 Rounds
90s Max strict pull ups
30s rest
90s Max ring dips (feet on floor)
30s rest
90s Max Hang DB Clean @22.5/15kg
30s rest
WORKOUT: 12 min AMRAP
20 Wall balls
18 Plate ground to overhead
38 Double under/76 Single skip
HIIT30
20 min EMOM
Even min: 12/15 calories Row
Odd min: 15 Burpees
WEIGHTLIFTING Day 19
EMOM6
0-1M 1 x Snatch @45%
1-2M 1 x Snatch @55%
2-3M 1 x Snatch @60%
3-4M 1 x Snatch @65%
4-5M 1 x Snatch @70%
5-6M 1 x Snatch @75%
Then
2 x 1 Full Snatch @80%
2 x 1 Full Snatch @85%
1 x 1 Full Snatch @90%
FINISHER EMOM5
4 x Snatch @60%
THURSDAY
CROSSFIT
DEADLIFT PROGRESSION (25 min)
WEEK 2 - Deadlift (80%)
2x3@40%
2x3@50%
2x2@60%
2x1@70%
5x1@80%
WOD: 8 min
21-15-9
Deadlift @60%
Box Jump
Then
9-6-3
Deadlift @70%
Burpees
HIIT30
E2MO2M for 20 min
8 Wall balls
8 Jumping lunges
FRIDAY
CROSSFIT
WARM UP: 10 min
Dynamic warm up
WORKOUT: EMOM30
1. 30s Max calories Ski
2. 4 x DB Turkish get ups (heavy)
3. 30s Max calories Bike
4. 10 x DB Clean & jerk (same weight as TGU)
5. 30s Max calories Row
*Calories count as reps
HIIT30
For Time: 20 min cut off
200 x Skipping
100 x Air squats
100 x Push ups
100 x Box step up
*Every 60s complete 5 calories on Bike
SATURDAY
PARTNER WOD
FOR TIME: 35 min cut off
10 Rounds: YOU GO, I GO
(5 Rounds each)
8 x Wall walks
4 x DB thruster - rht @22.5/15kg
8 x DB thruster - lft @22.5/15kg
14m x Handstand walk / inch worm w push up
Time remaining
Max calories bike/ski erg
ENDURANCE
AMRAP 30
3-6-9-12-15-18-21-24-27...
Thrusters 42.5/30
Down Ups
Sit Ups
200m Run between rounds
SUNDAY
HIIT60
In 10 mins
800m Run
40 Plate GTOH 20/15
20 Burpees
AMRAP 10
10 DB Snatches 22.5/15
10 Press Ups
10 Sit Ups
Rest 2 mins
EMOM 10
1. 15 Ring Rows
2. 15 DB Squats
WEIGHTLIFTING Day 20
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
2x2@60% Clean & Jerk
1x2@65% Clean & Jerk
1x2@70% Clean & Jerk
1x1@80% Clean & Jerk
1x1@85% Clean & Jerk
1x1@90% Clean & Jerk
FINISHER EMOM5
6 x Clean & Jerk @60%