19/10/2020

MONDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… Find 10RM Back Squat

WORKOUT
AMRAP x 12 MINUTES
100m Row/Ski
8 Back Squats@50/35kg
6 Hang Power Cleans@50/35kg

TUESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… Find 10RM Strict Press

WORKOUT
EVERY 2:00 x 6 SETS
15 Box Jump Overs@24/20″
10 Push Press@60/40kg

WEDNESDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… Find 10RM Deadlift

WORKOUT
“TABATA”
8 ROUNDS, :20 ON / :10 OFF*
TABATA 1 – Downs Ups
TABATA 2 – Toes to Bar
TABATA 3 – Deadlifts@60/40kg
*No additional rest b/t Tabatas 

THURSDAY

STRENGTH
6-6-6-6* Bench Press
*Start moderate and end moderate-heavy.

WORKOUT
3 SETS FOR MAX REPS
1:00 – Pull Ups
-Rest :15-
1:00 – Hand Release Push-Ups
-Rest :15-
1:00 – Plate G2OH@20/15kg
-Rest :15-
1:00 – DB Slides
-Rest :15-

FRIDAY

STRENGTH
7-5-5-3-3* Thruster
*Start weight moderate and end moderate-heavy.

WORKOUT
FOR TIME 21-18-15-12-9-6*
Thrusters@50/35kg
*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00- 

CROSSFIT 90

GYMNASTICS
AMRAP 7
In Pairs
IGYG Full Round:
12 Wallballs@9/6kg
12m Handstand Walk/Inverted Shoulder Taps

STRENGTH
5 SETS
E2MOM 3 Power Clean*
*with a pause at the knee 

WORKOUT
10-1
Squat Clean@80/60kg
Bar Muscle Ups/C2B/Pull-Up

SATURDAY

STRENGTH
EMOM 12
1 – 10 Seated DB Strict Press
2 – 10 DB Chainsaw Row
3 – 10 V-Ups

WORKOUT
In 3’s
For Time:
Buy In: 20 Synchronised Down Ups
2 Rounds
20 Synchronised DB Snatch
20 Synchronised DB OH Lunge
20 Synchronised DB Hang Clean and Jerk
20 Synchronised DB Back Squat
Buy Out: 20 Synchronised Down Ups

SUNDAY

WORKOUT
For Time:
100-80-60-40-20-10
Double Unders
12-12-12-12-12-12
HR Press Up
6-6-6-6-6-6
DB Devils Press (each arm)
12-12-12-12-12-12
Calorie Kit

BARBELL

EMOM 14
1 Snatch@80%

EMOM 14
1 Clean & Jerk@80%

 

GREENWOOD PROGRAM


MONDAY

EMOM 30
1. 15/12 Cal Kit / 12 Down Ups
2. 20 KB Swings
3. 15 HR Press Ups
4. 20 KB Lunges
5. 20 Sit Ups

WEDNESDAY

10 Rounds
3 Min Window
1min Max Cals Kit / 1 min Mountain Climbers
10 Box Jumps
8 Devils Press

THURSDAY

AMRAP 30
Pairs
400m Run Together
IGYG Full Round:
6 DB Hang Power Cleans
8 Burpees Over DB
10 Cal Kit
(Run, P1 round P2 round, back to run)

Home Version
1 Min High Knees
6 DB Hang Power Clean
8 Over DB Burpees
Rest 1 Min

FRIDAY

Lucy’s Pairs Birthday WOD
Split reps between pair

AMRAP 12
20 Wallballs
20 DB STOH
10 Synchro Down Ups

Rest 2 mins

AMRAP 12

20 Wallball Squats
20 DB Hang Clean & Jerk
10 Synchro Down Ups

Home Version
AMRAP 12
10 DB Thrusters
10 DB STOH
10 Down Ups
Rest 30 secs

Rest 2 mins

AMRAP 12
10 DB Squats
10 DB Hang Clean & Jerk
10 Down Ups
Rest 30 secs