Monday
Warmup-3 Rounds Not For Time
5-10 Quality Push ups
5 Beat Swings
3 Kick ups + 1 Strict HSPU on last kickup
A)Close Grip Bench Press: 5×5@95%
B)Gymnastics Skills: EMOM 30] 5 Sets
1-Muscle Ups/Pull ups
2-KB Swings
3-Strict HSPU–Negatives–Wall Walk and Hold–Inverted Hold
4-Sandbag Carry
5-Strict Ring Dips–Ring Supports+Push ups
6-Rest
*Goal is about 30-45 secs of work per round
Tuesday
Warmup-Barbell Drills
A)Split Jerk w/pause in the dip
*Build to a heavy single
B)Clean Complex: Squat Clean w/pause @knee + Front Squat
*Build to a heavy complex max
C)Clean Pull Complex: Clean Deadlift + Pull from knee + Pull from ground
5×1 *Increasing sets ending @100% 1RM Clean
D) Accessory: RDL’s 5×10 *Increasing sets
Wednesday
Warmup-Run 800m
A)Farmers Carry Handles
*Find a heavy max only breaking at turnaround points
B)Forward Sled Drag
*Down and Back under one minute
C)WOD: 20-15-10-15-20
Alt DB Snatch (50/35)
WB (30/20)
*10 min cap
Thursday
Bike Warmup- .5/.4 mile mod pace
A)Bike Conditioning:
3:00 on/3:00 off
3:00 on/2:00 off
3:00 on/1:00 off
3:00 on/2:00 off
3:00 on/ DONE
*Pick a challenging RPM to target and hold at or slightly above it for all ON intervals
Row Warmup-Row 500m (300 easy pace/200m fast pace)
B)Rowing Conditioning/Accessory:
3 Rounds *1 min break between rounds
First, accumulate 1 or 2 Pegboard Climbs (Depending on skill) or 1 min of Bar/Ring Plank Hang
Then, 1000m row @2k row pace
*1 min break between rounds
Friday
Mobility/Warmup-Complete:
1 min couch or pigeon pose each side,
Then, Banded Glute Activation
A)Front Squats w/ pause: 3×[email protected]% 5RM
B) Accessory: AMRAP 5
Max Sets of 3/2/1 Strict Pull Ups
C) Intervals: AMRAP 3] 4 Rounds
Run 400m
Max Distance Overhead Walking Lunges (50/35)
*1 min break between
Saturday
9am-CrossFit
10am-Cardio Striking
Sunday
Open Gym 1-3 PM