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MONDAY
SHRED!
EMOM x 6min.
12/9 Cal Row
Rest 2min.
EMOM x 6min. (in the same min)
8 Alt. DB Snatches 45/30lb.
8 Box Jumps 24/20"
Rest 2min.
EMOM x 6min.
12/9 Cal Bike
Rest 2min.
EMOM x 6min. (in the same min)
5 DB Thruster (35/20s)
5 Burpee Box Jumps 24/20"
This is going to be a nasty one! If you need to scale anything, try and keep the work to 40sec. Anything less is most likely too easy and more than that will most likely not be repeatable.
BUILD
Every 4 min x 5
5 squat
100 m run
then
EMOM x 10min. (in the same min)
5 DB Thruster (35/20s)
5 Burpee Box Jumps 24/20"
CROSSFIT
Back Squat (Week 2 of 4)
After a few warm up sets complete:
Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "burnout" set)
*Your 90% set should 3+ reps and then you should get another 5-7 on the burnout set. Score is just the 90% set. Burnout is for sex appeal and leg endurance.
**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.
Every 3min x 5 Rounds:
10 Hang Power Cleans 115/75
10 Toes-To-Bar
10 Front Squats 115/75
10 Burpees Over The Bar
TUesday
SHRED!
35min. AMRAP:
14 Cal Assault Bike
14 Pull-Ups
14 American KB Swings (53/35lb.)
14 Cal Row
14 Push-Ups
14 Sit-Ups
... Then 13 of all that
... Then 12 of all that
... Then 11 of all that
... All the way to 1.
BUILD
every 4 x 5
3 b3nch press
1 min pull ups
10 min. AMRAP:
10 Cal Assault Bike
10 Pull-Ups
10 American KB Swings (53/35lb.)
10 Cal Row
10 H.R. Push-Ups
10 Sit-Ups
CROSSFIT
Weightlifting
DB Bench Press (5 x 10)
SUPERSET with;
DB Bent Over Rows (5 x 10 each arm)
- Rest 2min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.
*starting at 60% effort and climbing in weight on both movements.
15min. to get as far as possible...
10-20-30-40
American KB Swings 53/35
Pull-Ups
immediately into AMRAP:
6 Burpees
30 Double Unders
Wednesday
SHRED!/BUILD
EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Ballslam + 10 Box Jumps (20/14lb ball + 24/20" Box)
right into;
EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
---rest 1min.---
EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 95/65
right into;
EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
You can have 1min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.
*This is going to be a lot harder than you think ;)
CROSSFIT
Push Press (Week 2 of 4 )
After a few warm up sets complete:
Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "Burnout" set.
**SUPERSET with;
Lateral DB Raises to failure OR DB Shrugs to failure. (12-15 rep range for the weight.)
Rest 90sec Between Sets
Metcon
Metcon (Time)
For Time:
1000m Row
15 Power Clean and Jerks 135/95
1 Mile Assault Bike
15 Power Clean and Jerks 135/95
Time CAP: 15min.
RX+ Option: 155/105
.7 Mile Assault Bike for Women
Thursday
SHRED!
3 Rounds:
1 min. of Assault Bike
1 min. of DB Push Press 50/35s
1min. of Toes-To-Bar
1min. of Rowing
1min. of Russian KB Swings 70/53
1min. of Burpees
1min. of running
1min. of Ball Slams 30/20
1min. of Push-Ups
- 3 minute Rest -
Getting ALL the fitness in today :)
BUI:D
Every 5 min x 4
5 deadlift
1 min burpees
then
5 Rounds:
20 Cal Row
15 Ballslam (30/20lb)
10 Burpee Deadlifts 70/50s
CROSSFIT
20 min AMRAP
Front Squat
5 reps
SUPERSET with;
Weightlifting
Single Leg Deadlift
8 Reps on each leg.
*This is very different than what we did last week!
Video Instruction:
https://www.youtube.com/watch?v=34-XA9bvIHo
Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.
5 Rounds:
20 Cal Row
15 Wall Balls (20/14lb)
10 Burpee Deadlifts 70/50s
FRIDAY
SHRED!
4 Rounds:
(0-2min.)
Row 500m
(2-3min.)
Max Alt. DB Lunges 45/30s
(3-4min.)
Max Pull-Ups
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Deadlifts 70/50s
(6-7min.
Max Anchored Sit-Ups
(Rest 2min.)
Each round is 9min. Restart the clock each time. 36min. total.
BUILD
Every 4 x 5
3 press
6 pendlay row
1 min biceps curls
then
for time:
400m run
100 Double Unders
30 Snatches 95/65lbs.
400m run
100 Double Unders
30 Snatches 135/95lbs.
400m run
CROSSFIT
For Time:
400m run
100 Double-unders
30 Snatches 75/55lbs.
400m run
100 Double Unders
30 Snatches 95/65lbs.
400m run
100 Double Unders
30 Snatches 135/95lbs.
400m run
Time Cap: 25min.
For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
A week worths of workouts for peopel to gain strength, gain lean muscle, lose fat, and be healthy. In Elk Grove, CA.