Monday 1.5.17
In teams of 2 Both partners work at the same time - when Partner A completes their task, swap. Partner A picks up where Partner B leaves off. Score is total rounds and reps of Part B for each workout. AMRAP 8
Partner A: 200m Run Partner B: AMRAP
5 hang power clean @ 52.5/35kg
15 Box-Jumps Rest 5 minutes AMRAP 8
Partner A: 250m Row Partner B: AMRAP 5 push press @ 52.5/35kg
15 wall balls @ 9/6kg Rest 5 minutes AMRAP 8
Partner A: 20/10kg plate hold locked out overhead
Saturday 29.4.17
In teams of 2 Alternate complete rounds, one person works, one person rests AMRAP 13
5 hang power cleans @ 60/42.5kg
5 thrusters @ 60/42.5kg
5 burpee box jumpovers @ 24/20" Rest 4 minutes AMRAP 13
5 burpees
7 power snatch @ 35/25kg
9 wall balls Score is total rounds + reps
Friday 28.4.17
CrossFit Paused Front Squat
5 sets of 5 reps with a 2 second pause at the bottom of each rep
Rest 2 minutes between sets AMRAP 10
10 kettlebell swings @ 24/16kg
12 lunges with plate overhead @ 20/10kg
200m row Rest 4 minutes AMRAP 10
6 DB thrusters @ 22.5/15kg
6 chest to bar pull ups
3 handstand push ups
100m run ---------------------------------- Olympic Lifting Halting clean deadlift - 1 second pause at mid shin, below knee, above knee, and at mid-thigh Build to a
Thursday 27.4.17
CrossFit
Snatch Complex Every 90 seconds for 7 sets:
1 snatch pull + 1 squat snatch + 1 overhead squat
Build to as heavy as possible
Split Jerk
Work up to a heavy single in 10 minutes AMRAP 10
10 power snatch @ 35/25kg
15 wall balls @ 9/6kg
20 double unders ------------------------------ Conditioning AMRAP 7
800/600m row
then
AMRAP in remaining time:
5 deadlifts @ 1.25 x bodyweight
20 double unders Rest 2 minutes AMRAP 7
800/600m row
then
AMRAP in remaining
Wednesday 26.4.17
Pressing Complex 3 sets for max reps
A1. AMRAP Strict Press @ 70-80% 1RM (If you hit less than 4 reps go down in weight. If you hit more than 10 reps go up in weight)
Rest 30 seconds
A2. AMRAP Dumbbell Push Press @ moderate weight (If you hit less than 4 reps go down in weight. If you hit more than 10 reps go up in weight)
Rest 30 seconds
A3. AMRAP perfect push ups
Rest 2:30 3 rounds for times
500/400m row
10 push jerks @ 42.5/30kg
10 box jump-overs @ 24/20" Rest
Tuesday 25.4.17
CrossFit
Deadlift 4 sets of 5 reps Rest 2:30 between sets Every 90 seconds for 3 sets
15 reaching sit-ups with dumbbell "Ben"
10 9 8 7 6 5 4 3 2 1
Squat clean @ 60/42.5kg
200m run between rounds
*20 minute time-cap ----------------------------------------- Conditioning 5 rounds AMRAP 5
300m run
10 deadlifts @ 60/42.5kg
8 hang power cleans
6 front squats
4 shoulder to overhead
Max rep burpees in remaining time Rest 3 minutes between rounds
Monday 24.4.17
Paused Back Squat
4 sets of 5 reps with 2 second pause at the bottom of each rep
Rest 2 minutes between sets EMOM 7
5-7 Toes To Bar*
*kipping skill work. Scale to kipping knees to elbow AMRAP 12
12 box jumps @ 24/20"
6 thrusters @ 42.5/30kg
3 wall walks
Saturday 22.4.17
In teams of 2 AMRAP 25 Partner A: 200m run Partner B: complete as much as possible of 60 back squats @ 60/42.5kg (from the floor)
60 double unders
60 Russian kettlebell swings @ 32/24kg
60 double unders
60 shoulder to overhead @ 60/42.5kg
60 double unders
60 hang power cleans @ 60/42.5kg
60 double unders
60 goblet squats @ 32/24kg 60 double unders When Partner A completes the run, switch and pick up where Partner B leaves off Score is total rounds plus reps
Friday 21.4.17
A1. Barbell lunges
3 sets of 6 reps per leg
Rest 30 seconds
A2. AMRAP 60 seconds: jumping squats
Rest 2 minutes between sets Strict pull ups/chest to bar pull-ups
3 sets of 5-7 reps
Rest 90 seconds between sets AMRAP 10
100m Run
15 thrusters @ 35/25kg
30 double unders
Thursday 20.4.17
Push Jerk
5 sets of 5 reps
Build weight as you go, rest 90 seconds between sets Supinated barbell row
3 sets of 8-10 reps
Rest 2 minutes between sets For Time
10 9 8 7 6 5 4 3 2 1
Kettlebell swings @ 24/16kg
Pull ups
Handstand push ups ---------------------- Conditioning AMRAP 4
500m row
10 burpee box jumpovers
20 toes to bar
30 shoulder to overhead @ 52.5/35kg
40 kettlebell swings @ 24/16kg
50 double unders Rest 3 minutes AMRAP 6
500m row
10 burpee box jump