05/10/2020
MONDAY
STRENGTH
6-6-6-6* Deadlift
*Start and end heavier than last week.
WORKOUT
EMOM – 4 MINUTES 12/10 Cal Bike
Into…
EMOM – 3 MINUTES
10 Deadlifts (Athlete Choice)*
Into…
EMOM – 4 MINUTES 12/10 Cal Bike
Into…
EMOM – 3 MINUTES 10 Deadlifts
*Weight should be moderate-heavy to heavy.
TUESDAY
STRENGTH
3 SETS FOR QUALITY
15 Tempo DB Row (31X1)*
:45 Plate Gun Hold
*Keep weight moderate.
WORKOUT
FOR TIME
40-30-20-10
Push Press@50/35kg
30-20-10-5
Box Jumps@24/20″
15-15-15-15
Burpees Over Bar
WEDNESDAY
STRENGTH
EMOM x 10 MINUTES*
5 Power Cleans
*Sets 1-5 moderate-heavy. Sets 6-10 heavy.
WORKOUT
AMRAP x 14 MINUTES
7 Power Cleans@70/50kg
21 Pull-Ups
63 Double Unders
THURSDAY
STRENGTH
6-6-6-6* Back Squat
*Start and end heavier than last week.
BENCHMARK WORKOUT
“PAINKILLER”
5 SETS ON A 2:00 RUNNING CLOCK…
8 Thrusters@50/35kg
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
FRIDAY
STRENGTH
6-6-6-6* Strict Press
*Start and end heavier than last week.
WORKOUT
10 ROUNDS FOR TIME
10 Downs-Ups
10 Push-Ups
10 Sit-Ups
CROSSFIT 90
STRENGTH
1. POWER SNATCH (TNG)
2×3
2×5
2×7
2. POWER CLEAN & JERK (TNG)
2×3
2×5
2×7
Lower the load again to meet the demands of the sets of 7.
Goal here is touch and go with perfect mechanics!
WORKOUT
“19.4”
FOR TIME:
3 Rounds
10 [email protected]/30kg
12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
3 Rounds
10 Bar Muscle-Ups
12 Bar-Facing Burpees
SATURDAY
STRENGTH
3 SETS FOR QUALITY
20 Alt. Hanging Toes to Rig
15 Feet Elevated Glute Bridge
1:00 DBL KB Front Rack Hold
-Rest As Needed b/t Sets-
WORKOUT
FOR TIME
125/100 Cal Bike/Rower*
*At the top of each minute athletes will complete 7 Slam Balls@35/20lbs
SUNDAY
STRENGTH
FOR QUALITY
15-12-12-10-10*
Supinated Barbell Bent Over Rows
*Start moderate and end moderate-heavy.
WORKOUT
3 SETS
30 Alt. DB [email protected]/15kg
20 DB Hang Cleans
10 DB Shoulder to OH
-Rest 1:30 b/t Sets-
BARBELL
Every 2 Minutes x 5:
5 OHS
Every 2 Minutes x 5:
3 Hang Snatch
GREENWOOD PROGRAM
Monday
2mins on 2mins off x 4 Rounds
12/10 Cals / 45 secs Star Jumps
6/6 DB Hang Clean & Jerk
Max Effort Over DB Burpees
2mins on 2mins off x 4 Rounds
12/10 Cals / 45 secs Star jumps
8/8 Hang Snatch
Max Effort DB Facing Burpees
Wednesday
AMRAP 12
9 Burpees
12 KB Squats
15 KB Swings
18 Cal Kit / 30 secs high knees
Rest 2 mins
AMRAP 12
9 Burpees
12 KB Squats
15 KB Swings
18 Cal Kit / 30 secs high knees
*try and beat your score!
Thursday
In Pairs
AMRAP 30
20 Cals on Kit (split)
10 Synchro DB Hang Snatch
20 Wall balls (split)
10 Synchro Down Ups
Home Version
AMRAP 30
20 Jump Lunges
10 KB Swings
10 KB Squats
10 Down Ups
Rest 1 Min Between Rounds
Friday
EMOM 30
1. Air Squats
2. Lunges
3. Burpees
4. Sit Ups
5. Mountain Climbers