CROSSFIT

MONDAY

STRENGTH
ON A 15:00 RUNNING CLOCK…
5×3 Front Squat*
*Start moderate and end moderate-heavy.

WORKOUT
For Time:
5 Rounds
200m Run
10 Front Squats@70/50kg
10 Burpees Over Bar
-Hard Cap 15:00-

TUESDAY

STRENGTH
EMOM 12
1 – 10 Bench Press
2 – :45 HR Press-Ups

WORKOUT
AMRAP 14
20/14 Calorie Kit
20 Hang Power Clean & [email protected]/30kg
20 FR [email protected]/30kg

WEDNESDAY

STRENGTH
ON A 15:00 RUNNING CLOCK…
5 SETS 1 Hang Power Snatch + 1 Hang Snatch*
*Start moderate and end moderate-heavy.

WORKOUT
For Time:
10 Rounds
6 Hang Power Snatch@35/25kg
24 Double Unders

THURSDAY

STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5 Deadlift*
*Light-Moderate for all sets

WORKOUT
EMOM x 14 MINUTES
MIN 1 – 5 Deadstop Deadlifts*
MIN 2 – :45 Max Cal Bike
*Deadlift starts moderate then can build every round or every other round.

FRIDAY

STRENGTH
5 SETS
2 Hang Power Cleans + 2 Power Cleans + 2 Front Squats

WORKOUT
EVERY 3:00 x 5 SETS
12 Toes to Bar
15/12 Cal Row
Max Power Cleans@60/40kg
-Rest :30 b/t Sets-

SATURDAY

STRENGTH
4 SETS
1:00 – Max Seated DBL DB Snatch*
1:00 – Max DB Chest Supported Rows
-Rest 1:00 b/t Sets-
*Complete either on bench or medball.

WORKOUT
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
1 DB [email protected]/15kg
2 DB [email protected]/15kg
3 DB Front [email protected]/15kg
4 DB Suitcase Step-Ups@24/20″
*Partner 1 completes one full round while Partner 2 rests. Then switch.

SUNDAY

STRENGTH
3 SETS FOR QUALITY
8/8 Single KB Suitcase Split Squat
6/6 SA KB Swing
4/4 KB Clean
-Rest As Needed b/t Sets-

WORKOUT
6 SETS
8 DBL KB Deadlift@24/16kg
6 DBL KB Clean
4 KB Push Press
-Rest :30 b/t Sets-

BARBELL

TUESDAY

20 minutes to complete:
5 Sets of 1 Squat Clean + 1 Front Squat + 1 Push Jerk

12 – 10 – 8 – 6 -4 – 2
Hang Squat Clean + Push Jerk*
-Rest As Needed b/t Sets-

*Keep weight moderate. You can increase load as the reps decrease but only if it feels good, the aim is to move fluidly not just to lift as much as you can!

CONDITIONING

MONDAY

EMOM 32
1 – 15/12 Calorie Kit
2 – 15 Push Press
3 – 50 Double Unders
4 – 15 Slamballs

TUESDAY

5 Rounds
In a 6 minutes window complete:
400m Run or 800m Bike
30 Air Squats/Front Squat@20/15kg
25 Sit Ups
20 BB Strict Press@20/15kg

WEDNESDAY

AMRAP 30
30-20-10
BB Hang [email protected]/30kg
HR Press Ups
Wallballs@9/6kg
Down Ups

GREENWOOD PROGRAM

MONDAY

EMOM 32
1. 15/12 cals/ 40secs M climbers
2. 20 American kb swings
3. 16 KB lunges
4. 40second plank

WEDNESDAY 

AMRAP 8
2/4/6/8……etc
Hang power cleans
HSPU (Press ups)

Rest 2 minutes 

AMRAP 8
Push Press
Burpees

Rest 2 minutes 

AMRAP 8
Thrusters
Down ups