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MONDAY
SHRED!
Every 7 min x 5 rounds
200 m run
50 single Unders
15/12 Cal Row
10 Devil Press 45/30s
15/12 Cal Bike
BUILD
every 6min x 5
5 Squat
tabata sit up
then
21 15 9
DB snatch
devil press
burpee
CROSSFIT
Squatting with one leg elevated behind you.
Little different from last week. Bar on your back. Out of the rack. 8 on each leg... Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.
Go immediately into the lateral lunges below. Try to get at-least 4 sets in, in a 20min. Window.
Lateral Barbell Lunges (4 x 8)
8 each leg.
13min. AMRAP:
40 Calorie Row
50 Wall Balls 20/14
60 OH Walking Lunges with a 55/45 Plate
70 Double unders
*Can you make it back to the wall balls on the 2nd round?!
Tuesday
SHRED!
Every 5 min x 3 Rounds:
200m Run
40 ball slam (30/20lb.)
200m Row
Every 5 min x 3 Rounds:
20 Pull-ups
20 Alt. DB Snatch 45/30lb.
20/15 Cal Bike
Tabata DB Russian Twists (25/15lb.)
(20 sec on/10 sec off x 8 Rounds)
*3 min rest between sections. You need to go HARD and earn your rest to make this work. You should have a good chunk of time to recover and be ready to hit the next round.
BUILD
Every 5 min x 5
100 m run
then
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
CROSSFIT
20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)
Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 155-185 for guys and 85-105 for girls.
Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
CF240 (AMRAP - Reps)
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
WEDNESDAY
SHRED!
20 min. AMRAP:
10 Cal Bike
8 Front Rack Lunges (75/55lb.)
10 Cal Row
8 Front Squats (75/55lb.)
*add 2 reps every round on barbell movements only
3 min. rest.
15 min. to finish...
12–11-10-9-8-7-6-5-4-3-2-1
American Kettlebell Swings
Burpees
We did part 2 in build this week, so if you did that for any reason, switch the movements up to something you haven't done this week please.
BUILD
do Crossfit
CROSSFIT
Quick and Dirty Today...
2 Rounds:
4min. EMOM:
15/12 Cal Row
immediately into;
4min. EMOM:
10 Hang Power Cleans 135/95
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 225/155
This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.
THURSDAY
SHRED!
"Thursday Chipper"
For time:
1000m Row
50 DB Bench Press 50/25s
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
150 Double Unders
50 DB Bench Press 50/25s
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
1000m Row
.7 Mile Bike for ladies. Row distance stays the same. Try for 35/20s on the renegade row if you can. You can do all 25 on 1 side before switching to help with balance. Try and stay flat (don't roll to a side). The goal is to work the core and the lats on this movement.
BUILD
Do Crossfit
CROSSFIT TEAM :)
In Teams of 2:
For Time:
100 Back Squats 135/95
Run 400m
100 Pull-Ups
Run 400m
100 Front Squats 95/65
Run 400m
100 Pull-Ups
Run 400m
100 Overhead Squats 75/55
Not everyone gets to come in on the weekeds and experience the "Team" dynamic, so I wanted to drop this little ditty on you. Also, "Team" workouts are a great way to switch up the intensity, share the loads, and just have an awesome time. The longer you do CrossFit, you'll understand how important these days are.
FRIDAY
SHRED!
Every 7min. x 5 Rounds:
400m Run
50 Single Unders
20 Overhead Squats 45/35lb bar
15 Toes-To-Bar
10 Russian Twists with 35/20lb. DB
10 Sit-Ups with feet anchored on DB
CROSSFIT
25min. Running Clock...
3 Power Cleans (Climbing)
immediately into;
5 Bench Press (Climbing)
immediately into;
15/12 Calorie Bike Sprint
Rest 60-90sec. After Each Round
Advanced: After Round 2, switch to 2 Power Cleans and 3 Bench. Then After Round 4, switch to 1 Power Clean and 1 Bench. Looking for maxes.
How many rounds?? That is up to you. If you aren't lifting heavy, you will probably do 60sec rest instead of 90sec. I want you to continuously keep moving for 25min, so it will be different for everyone. Score is top lifts combined.
Metcon
Metcon (AMRAP - Rounds and Reps)
"Quick burner"
10min. AMRAP:
30 Russian KB Swings 70/53lb.
30 Double Unders
15 Sit-Ups (feet anchored)