CROSSFIT
Wednesday
W.U
2 Rounds
Run 100M
Wall Climb X 30 Sec
6 Min AMRAP
5 KB Press
10 Scap Pull up
30 Sec Hollow Hold
Strength
4 Rounds
Landmine Press X 8 E/A
Dips X 8-12
Rest 2 Min
WOD
10 Min AMRAP
Med Ball Run X 100M
Wall Ball X 20
Pull up X 10
Thursday
W.U
45 Sec Skip
4 Rounds
Clean pull X 10
Landing Stance X 10
Goblot Squat X 6
OLY
20 Min AMRAP
Power Clean X 2
Clean X 3
Rest 90 Sec Between Rounds
WOD
4 Rounds For Time
Front Squat X 8 (60/35)
Med Ball Push up X 10
DUs X 30
Friday
W.U
2 Rounds
Run 100 M
Lunge X 20
6 Min AMRAP
20 M Farmers Carry
10 Scap Pull up
10KB Deadlift
Strength
5 Rounds
Deadlift x 5
Front Leaning Raise X 30 Sec
Rest 2 Min
WOD
12 Min AMRAP
25 KB Swing (24/16)
30 DUs
10 Push Press (45/20)
CROSSFIT STRENGTH
Wednesday
Chest & Arms
A1. Bench Press 5X5 @ 80-85% 1RM
A2. Planks 30sec @ B/W
90-120s rest between Rounds
B1. Alternating Bicep curls 5/5 x 5 @ 75% 1RM
B2. French Press 5×5 @ 80-85% 1RM
EMOM
- HRPU x 8
- Supine grip Chin Ups x 6
Thursday
Quads, Core & Triceps
A1. Back Squat 5×5 @85% 1RM
A2. Hollow Arch 5 x 30sec
90-120s rest between Rounds
B1. Tricep Dips 5×6 @ B/W
B2. Bulgarian Split Squat 5x 4/4 Heavy
EMON
- Wall Balls x 6
- Knee 2 Elbow x 8
Friday
Hams & Back
A1. Dead Lift 5×5 @85% 1RM
A2. Reverse Flys 5×6 @75% 1RM
Tricep Dips 5×6 @ B/W
B1. T-Bar Row 5×5 @ 80-85% 1RM
B2. Single leg Bridge 4/4 @ B/W
EMON
- Kettle Bell Swings X 6 Heavy
- Ring Rows x 8 / Pull Ups x 6
