CROSSFIT

MONDAY

WORKOUT
AMRAP x 10 MINUTES
10 Russian Swing
10/10 DB Clean & Jerk
10 Down Ups
10 V-Up or Tuck

-5:00 b/t workouts-

WORKOUT
AMRAP x 12 MINUTES
12 Goblet Squat
12/12 Goblet Lunges Forward
12 Down Ups
12/12 Goblet Lunges Backwards

TUESDAY

PUSH x PULL STRENGTH
EMOM x 12 MINUTES
1 – 12/12 Single DB Bent Over Row
2 – 12/12 DB Glute Bridge Floor Press
3 – Rest

PULL WORKOUT
3 SETS
AMRAP x 5 MINUTES
16 Sit Ups
12/12 Single DB Hang Power Cleans
6/6 DB Renegade Rows
-1:00 b/t sets-

WEDNESDAY

BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Max HR Push-Up
MIN 3 – :45 Max Alt Reverse Lunges

FULL-BODY SWEAT WORKOUT
AMRAP x 20 MINUTES
60 Mountain Climbers
50 Double Unders/Star Jumps
40 DB Goblet Squats
15/15 Single DB Push Press
20 Alt DB Devils Press
10 HSPU/HR Press Up

THURSDAY

PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10/10 Single Arm DB Hang Snatch
10/10 Single DB Push Press
10/10 Single DB Hang Power Clean

PUSH x PULL WORKOUT
50/50 Single Arm Thruster
Every 10 Reps Run 200m or :45 High Knees

FRIDAY

EMOM x 28 MINUTES
1 – 45: Burpees
2 – 45: Russian Swings
3 – 45: Press-Ups
4 – 45: Back Squat

SATURDAY

SATURDAY SQUATS
EMOM x 12 MINUTES
MIN 1 – :50 Single DB Front Squat
MIN 2 – :50 Glute Bridges
MIN 3 – :50 RDL

WORKOUT
E3MOM x 8 SETS
24 Double Unders/Star Jumps
24 Alt Goblet/BW Lunges Backwards
6/6 Single DB Thrusters
-Rest Remainder b/t Sets-

SUNDAY SWEAT

TABATA, 8 SETS
(:20 ON / :10 REST)*
TABATA 1 – Air Squats
TABATA 2 – Tuck-Ups
TABATA 3 – Down Ups
TABATA 4 – Russian Twists
-Rest 1:00 b/t Tabatas-
*Complete 8 sets of one Tabata before moving to the next one

GREENWOOD FITNESS

Monday
AMRAP 8
15 KB Swings
10 Press Ups
5 Star Jumps

Rest 2 minutes 

AMRAP 8
15 KB Sumo high pull
10 Sit Ups
5 Down Ups

 Rest 2 minutes 

AMRAP 8
15 KB Squats
10 KB Lunges
5 Burpees

Wednesday
EMOM 40
1- Deadlifts
2- Hang Power Cleans
3- Push Press
4- Burpees over DB

Friday
AMRAP 30
50-40-30-20-10
Air Squats
Lunges
Down Ups
Sit Ups