Monday
“CrossFit Total”
(Back Squat + Strict Press + Deadlift)
For Total Load
+
For Time: 30/20 Calorie AirBike
Tuesday
AMRAP 26:00 @ 80% Effort
-30/26 Calorie Row
-26 Alt KB Clean & Jerk 35/26lb
-26 Double Unders
Wednesday
Build to 3RM Strict Pull-Up
*for most load or least assistance
+
“Misery Whip”
AMRAP 3:00
-10 Thrusters 95/65lb
-10 Pull-Ups
-15 Thrusters 95/65lb
-15 Chest-to-Bar
-20 Thrusters 95/65lb
-20 Bar Muscle-Up
+
[15:00 Clock]
-30s Dead Hang
-30s Squat Hold with Rig-Support
-15 Banded Seated Hamstring Curls
-15 Banded TKE / leg
-10 Paloff Press / side
Thursday
Station 1 [15:00 Clock] 60% Effort
-10 Calorie AirBike
-20 Plank Shoulder Taps
-30 Jumping Jacks
Station 2 [15:00 Clock] 60% Effort
-10 Calorie Row
-10 RDL 45/35lb
-100ft Suitcase Carry 50/35lb
Station 3 [15:00 Clock] 60% Effort
-20s Dead Hang
-20s Sorenson Hold
-20s High Plank Hold
-5L+5R Half-Kneeling Landmine Press 25/15lb
Friday
EMOM 12
1) 4 Broad Jump
2) 5 Power Snatch; empty bar
3) 6 Ice Skater Jumps
+
“Oly Total”
(Snatch + Clean & Jerk)
For Total Load
+
Tabata Hanging Knee Raises
Saturday
Team of 3 WOD
36 Rounds for Time (12 Each)
-7 Hang Squat Clean 95/65lb
-5 Pull-Up
-3 Bar-Facing Burpee
*you must complete 3 rounds before switching
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1k Ski
-75 Seated Banded Hamstring Curls
-1k Row
-75 Band Pull Apart
-1k BikeErg
-75 Banded Lat Row
Please keep in mind that your coach will help you adjust the workout to variations of movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.