MONDAY

STRENGTH
8-8-8-8* Strict Press
*Start moderate-heavy and end heavy.

WORKOUT
EVERY 3:00 x 5 SETS
25 Wall Balls@9/6kg
20 Toes to Bar

TUESDAY

STRENGTH
8-8-8-8* Deadlift
*Start moderate-heavy and end heavy.

WORKOUT
FOR TIME:
600m Run
30/25 Cal Row
30 Deadlift@90/60kg
400m Run
20/15 Cal Row
20 Deadlift@100/70kg
200m Run
10/8 Cal Row
10 Deadlifts@120/80kg

WEDNESDAY

STRENGTH
EMOM x 10 MINUTES*
MIN 1 – 15 DB Pullovers
MIN 2 – 15 DB Bench Press
*Keep weight moderate.

WORKOUT
4 ROUNDS FOR TIME:
20 Back Rack Forward [email protected]/30kg
20 Burpees Over Bar
20 DB Weighted [email protected]/15kg

THURDAY

STRENGTH
5 SETS
2 Hang Power Clean + 2 Shoulder to OH
-Rest As Needed b/t Sets-

WORKOUT

TABATA
8 SETS (:20 ON / :10 OFF) Cal Bike
-Rest 1:00-

EMOM x 5 MINUTES
30 Double Unders
5 Hang Power Clean to OH@50/35kg
-Rest 1:00-

TABATA
8 SETS (:20 ON / :10 OFF) Cal Bike

FRIDAY

STRENGTH
8-8-8-8* Back Squat
*Start moderate-heavy and end heavy.

WORKOUT
AMRAP x 13 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat@60/4okg
3-6-9, and so on…
Over Bar Burpees

CROSSFIT 90

GYMNASTICS
EMOM 10
1 – 10 Strict Handstand Press Ups
2 – 4 Strict T2B + 7 Kipping T2B

STRENGTH
Bear Complex

In 14 minutes work up to a heavy complex:

Power Clean + Front Squat + Push Press + Back Squat + Push Press

WORKOUT
“11.3”
AMRAP 5
Squat Clean@75/50kg
Jerk@75/50kg

Froning = 46 + 1 Rounds
Darren Hunsucker (what a fun name) = 29 Rounds
Can you beat a 2011 Rich Froning?!

SATURDAY

WORKOUT
3 SETS
16-12-8
Push [email protected]/30kg
Slam Balls@35/20lbs
-Rest 1:30 b/t Sets-

POST-WORKOUT STRENGTH
4 SETS
15-20 DBL DB Skull Crushers*
15-20 Empty Bar Reverse Grip Curls
-Rest :30 b/t Sets-
*Complete reps laying on the ground.

SUNDAY

STRENGTH
3 SET FOR QUALITY
8/8 DBL KB Front Rack Elevated Lunge
10 Slow Dragonfly*
*Flutter Kicks on Lower Down
-Rest as Needed b/t Sets- (No Measure)

WORKOUT
4 SETS FOR MAX REPS
1:00 – Russian KB Swings@24/16kg
1:00 – Alt. V-ups
1:00 – KB Sumo Deadlift High Pull
1:00 – Box Jumps@24/20’*
*Athletes must Step-Down

BARBELL

Every 3 Minutes x 5:
1 High Pull + 1 Snatch + 1 Hang High Pull + 1 Hang Snatch

Every 3 Minutes x 5:
2 Power Clean + 2 Hang Power Clean

GREENWOOD PROGRAM

Monday
AMRAP 30
400m Run (40 Mountain Climbers)
30 Down ups
20 DB Push Press
10 DB Lunges

Wednesday
EMOM 24
1 – 12/ 10 Cal Kit (20 Star Jumps)
2 – 20 Wallballs
3 – 10 Burpees

Thursday
In Pairs
AMRAP 28
100 Reps of each split however
100 DB Squat Cleans
100 Burpees over DB
100 DB Hang Snatch
100 Sit Ups

Home Version – 10 Reps of each as an AMRAP

Friday
AMRAP 32
20 KB Swings
20 Box Jumps
200m Run (20 Star Jumps)
20 Down Ups
20 KB Squats