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Monday

Classic CrossFit

Every 6 minutes x 5 rounds
400m Run
15 Hang Power Snatches (52.5/35)

Base Strength

A)

6 sets of
1.1
Rest 10 seconds between reps

B)

Single Arm Front rack DB step ups
3 sets of 8 each leg
Control the way down

C)3 sets of
8 Barbell roll outs

Tuesday

A) Pump and Grunt
Build to heavy 5rm bench press
2sec down, 2 sec up tempo
minimum 5 sets
after each set perform 5-10 dips (using dip bars or boxes if need to scale

B) 10-1
press ups
empty bar curls
strict press
20 weighted sit ups after each round

Base Conditioning

Row
3 sets of 6 minutes intervals
90 seconds recovery

Run
3 sets of 6 minute intervals
90 seconds recovery

Wednesday

Dumbbell daft

2 mins on/ 2 mins off x 8 rounds
30 single unders + 20 double unders
Remaining time AMRAP of:
Double DB devils cluster
(1 devils press + thruster after the snatch)

Base Strength

A)
Find your 2RM.
Then 3 x 2 reps at 80% of
your 2RM.

B)
4 sets of max effort
Strict press @ 30kg / 20kg
C)
DB single arm rows
3 sets of 10 reps each side
Superset
Tricep press downs x 20 reps

Thursday

Funastics

A) 6min AMRAP
1 strict pull up
1 wall walk
all the way up to 5, then back to 1
Rest 2 mins
6min EMOM
10-20 kip swings

B) 15min AMRAP
Teams of 3
Max kcal ski 15 pulls and switch

Friday

Heavy Day

A) Back Squat

5-2-5-2-5-2

B) 15min AMRAP
5 sand bag cleans
10 single arm OH walking lunges each side
10 tall box jumps
30-60sec plank

Saturday

Hildy

100-calorie row
75 reps, 20kg /15kg barbell thrusters
50 pull-ups
75 wall-ball shots using a 9/6kg ball
100-calorie row

Sunday

Base Conditioning

Base Strength – Upper body

Monday

Classic CrossFit

A)

3-3-3-3-3
Push Press

B)

10 Rounds
175m Run or 250/225 ski
15 wall balls

Base Strength

Deadlift

Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
(based off 90% 1RM)
2 sec up/down

B) Dumbbell Step up
4 sets of 10 reps

C) Standing Calf raises
3 x 20 each side
Super sets with
DB Chest supported Rows
3 sets of 15

Tuesday

Heavy Day

A) Single leg step up and turkish get up

B) Strength
3 x 20 Front rack DB walking lunges
1 x 20 farmers carry DB walking lunges (heavier than front rack)

B)

Accessory
3-4 rounds each
single arm waiters carry 1 length each arm
Sandbag march

Base Conditioning

A)

50-40-30-20-10 (42-32-22-12-8)
kcal row
air squats

B)

12min AMRAP
250m run
30-60 sec plank
as soon as you break the plank, back on the run

Wednesday

Do you even cardio

4 Rounds
600/540 row
400/350m ski
200m run /15/12kcal bike
3min rest

Base Strength

Bench Press

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B)

DB Incline Press
12, 10 , 8 , 6 , 4,
Heavier each set

C) Barbell Front Raises 4 x 10
Dumbbell Lateral raises 4 x 10

Thursday

Barbell conditioning

A) Build to heavy 1 clean pull
1 squat clean
1 hang squat clean

B) Every 30 seconds x 24
1 squat clean @ 70-80%

Friday

Dumbell Daft

EMOM x 10 mins
8-10 heavy DB Snatch
rest 2 mins

EMOM x 10 mins
8-10 double DB push Jerk
Rest 2 mins

In pairs 30 on/off x 10
max double DB devils press

Saturday

McGhee

Complete as many rounds in 30 minutes as you can of:
125/85 Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Sunday

Base conditioning

Base strength – Upper

Monday

Barbell Conditioning

A)

Build to heavy
1 clean + 2 hang cleans

B)

8 min AMRAP
8 hang power cleans
8 front squats
8 push press
no heavier than 50/35

Base Strength

Deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
B) Dumbell Bulgarian split squat
Drop set
10 Reps Heavy 2 x DBS (Each leg)
10 Reps Heavy 1 x DBs (each leg)
Max reps Bodyweight (each leg)

C) Standing Calf raises
3 x 15 each side
Super sets with
DB pull over
3 x 10 reps

Tuesday

Bignastics

A) 4 sets of 6-8 box dips
or ring rips if can do unassisted

Into

EMOM 5 mins
5-15 sec chin over bar hold

B)

WOD

24-20-16-12-8
Hang DB snatch
Burpee over the DB

Base Conditioning

6 minute Max Run
90 seconds recovery
6 minutes Max Run

B)
6 minute Max Row
90 seconds recovery
6 minute Max Row

Wednesday

Team Take over

For Time
200 wall balls
30 shuttle runs (1 shuttle = 25ft)
150 KB swings
30 shuttle runs
100 kcal bike (c2 or ab)
30 shuttle runs
50 sandbag cleans

35 min time cap

Base Strength

A) Bench Press
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
ADD 5KG to your 1rm

B) DB Incline Rows
4 sets of 15 reps
Super set with
Seated DB press
4 sets of 15 reps

C) Arm finisher

Thursday

Heavy day

A) 4 set of 10 split leg lunges (bar on back)
add weight to last week

B) 3 sets of 10 single leg step ups/squats
add 2 reps on from last week

C)

12min AMRAP
Bag march (on the spot with sandbag)
2 length farmers carry
Rest

Friday

Do you even Cardio?
A)
800m run
rest 2 mins
800m run

B)
Row
12 min AMKAP
12/9 kcal
rest 30 seconds

C)
5 rounds
300/275m ski
rest 60 seconds
12min cap

Saturday

A) Build to a heavy
4 deadlift
3 hang power cleans
2 push jerk
10 mins

B) DT
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
15min time cap

Sunday

Base Conditioning

Base Strength – Upper body

Monday

Bignastics

EMOM
1-3 wall climbs

For Time:
1km/900m Row
30 push press (43/30)
30 Pull Ups/ jumping CTB

Base Strength

Deadlift

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B)
4 sets of 6 – 8 reps Bent over row

C)
3 sets of Hammer curls x 10 reps
Superset with
3 sets of 10 Babell good mornings

Tuesday

Barbell Cycling

A) 5 sets of 3 hang power snatch with 3 sec hold in hang
focus on positioning

B)

15 min AMRAP
15 power snatch (35/25)
15 thrusters
15 box jumps

Base Conditioning

6 Min run
1 min rest
6 min Row
1 min rest
6 min Ski
1 min rest
x 2

Wednesday

Do you even Cardio

10 rounds for time:
10 press ups
12/9 kcal ski
12min time cap

Rest 5 mins
12 min AMRAP
200m run AFAP

Rest 1 min

Base Strength

Bench Press

Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down

B) Incline Press

3 sets of 6 – 8 reps

C) 3 sets of Max press ups

Thursday

A) 3-3-3-3-3 back squat
start at 40% and increase
8 second lower on the first rep

B) 3 sets of 8 single leg squats (on box)
Superset
Single arm carries

Friday

Team takeover

26 min AMRAP

20 syncro down ups
100 walking lunges with DB, hold as like
20 syncro down ups
100 KB swings
20 syncro down ups
50 sandbags over wall
20 syncro down ups
100 knees to elbow

Saturday

Build to a 3RM tng Clean and jerk

0-8min
grace 60/40 kg
8-16min
light grace 40/30 kg

Sunday

Base Conditioning

Base Strength – Upper body

Monday

A) Classic CrossFit

3-3-3-3-3 Push Press with pause in dip

B) 5 Rounds for time

10 deadlifts (100/70)
15 over the bar burpees

Base Strength

A)

Deadlift
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B) 3 sets of Barbell bent over rows
8 – 12 reps

C) 3 sets of 10 DB
Stiff leg DB deadlift
Lunge

Tuesday

Do you even EMOM?
30min EMOM
1 – 30DU/ 50 DU/ 50DU + 6 down ups
2 – 12/16/20 DB snatch
3- 10/12/15 Wall balls

Base Conditioning

6 rounds of:

4 min window
500/450m ski
15 down ups
Max kcal run remaining time
2min rest

Wednesday

Bignastics

A)

EMOM 6 mins
3-6 Strict TTB
Into
EMOM 6 mins
6-10 Big Kip Swings or 1-5 strict pull ups

B)
In pairs 7 rounds each = 14 mins
1 min on/off
10 press ups
max kcal ski remaining time

Base Strength

A) Bench Press

Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down

B) 3 sets of 8 – 12 Incline Press

C) 3 sets of
Press ups
Super set
DB triceps extension

Thursday

Barbell conditioning

A)

1 power clean (pause 2 sec at knee)
1 hang power clean (pause 2 sec at knee)

B)

30 power cleans
30 STOH
30 hang power cleans

Friday

Heavy Day
A)

Back Squats

5 sets x 5 reps back squat – 3 sec lower + pause
Add 2.5-5kg from last week

B) 3 x 5 single leg plate/box jumps

C) 3 Rounds
10 single leg deadlifts each side
Superset
single arm farmers carry 2 lengths each side with KBs

Saturday

Team TakeOver

Row 3,000 meters
42 cleans (50/35)
42 thrusters
Row 2,000 meters
30 cleans
30 thrusters
Row 1,000 meters
18 cleans
18 thrusters

Sunday

Base Conditioning

Base Strength – Upper body