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SWEAT!
21 min EMOM:
Min 1: 15/12 cal bike or row IF more than 6 peeps
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s
Rest 3 min.
3 rounds: (Time CAP: 15 min.)
200m run
30 Russian Swings 70/53
200m run
15 Toes to bar
RX+ on part 1 is 5 Devil Press with 50/35s :)
every 4 min x 5
5 rack pull (increase weight each set)
5 pull up
5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Push Press 95/65
Rest 1min. Repeat 3 times. Start where you left off each time.
Weightlifting
Back Rack Lunge
18min. Window...
4-5 Sets:
With your front foot on a 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip).
5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Push Press 95/65
Rest 1min. Repeat 3 times. Start where you left off each time.
*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.
SWEAT!
(0-8 min)
AMRAP:
20 Push Press 35/20s
20 Cal Row
(10-18 min)
AMRAP:
15 Pull-ups
15 Burpees
(20-28 min)
AMRAP:
10 Push Press 50/30s
10 Cal Row
(30-35 min)
AMRAP:
Max Burpee to bar
*Notice that the Push Press goes up in weight on the 2nd part.
BUILD
every 4 min x 5
3 press
40 ring row
then 15 min AMRAP
3 push press
6 goblet squat
9 KB swing
CROSSFIT
Weightlifting
Hang Power Snatch
3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep EMOM x 5min.
*start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it's from the hang and there's multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.
Metcon
I'm all the way up (AMRAP - Rounds and Reps)
15min. AMRAP:
15/12 Cal Row
5 Hang Power Cleans 135/95
12 Toes-To-Bar
_
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
.... Keep adding 10/5lbs if you get to this point...
SWEAT!
2 Rounds:
4 min. rowing for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest
4 min. AMRAP:
10 Back squats 95/65
10 Back Rack Lunges 95/65
1 min. rest
4 min. biking for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest
4 min. AMRAP:
10 Ballslam (20/14lb)
10 Push Press 95/65lb.
1 min. rest
Use everything in this workout as part of your warm up so you can get ready quickly!
NO TIME FOR STANDING AROUND OR TO BE LATE
BUILD
DO SWEAT WHILE ONLY BREATHING THROUGH YOUR NOSE
*** ONLY GET THIS OPTION IF YOU DID BUILD MON AND TUES
CROSSFIT
Front Squat
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Weightlifting
- Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
*10 on EACH leg here
*Rest 90sec. After Each Superset
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155+
(+) Just means go as heavy as ya'll want.
SWEAT!
For time:
4 rounds
200m Row
12 Burpees
Immediately into...
3 rounds
5 Man makers 35/20s+
400m Run
Immediately into...
2 rounds
200m Row
12 Burpees
Immediately into...
1 round
5 Man makers 35/20s+
400m Run
*36 min cap
Going to be a doozy today!
Push-Up
Renegade row (right arm)
Push-Up
Renegade row (left arm)
Burpee out into a thruster
BUILD
every 7 min x 6
5 pause squats (have buddy count to 5)
5 push up
67 broad jumps
CROSSFIT
2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Row
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 15/12 Cal Assault Bike
Min. 12) Max Pull-Ups
*Seems more complicated than it actually is. It's just switching out different cardio pieces, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*A DB Bent Over Row could be a great change up here as well, just saying! About 20sec. of work on each side.
Extra
10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
Can you finish??
SWEAT!
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Ballslam 20/14
Min 3: 15 SDHP's 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest
Advanced can do 95/65 on the SDHP and Barbell Sit-Ups for 40sec. Should be trying to get around 8-10
BUILD
Every 3 min x 6
3 Bench press (CLIMBING)
5 lateral raises
2 bear crawls
rest 3 min then
Lactic tolernce test :)
CROSSFIT
Weightlifting
Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
12 minute running clock...
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups