CROSSFIT

THURSDAY

PUSH x PULL STRENGTH
5 ROUNDS
16 DB RDL
8/8 DB Power Clean

PUSH x PULL WORKOUT
EMOM x 20 MINUTES
MIN 1 – :50 Down Ups
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold (Right)
MIN 4 – :25 Single DB Push Press + :25 DB OH Hold (Left)

FRIDAY

FULL-BODY STRENGTH
EMOM x 12 MINUTES
1 – :30 Plank Push-Up** + :30 Plank Hold
2 – :30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

FULL-BODY SPRINT WORKOUT
EMOM x  20 MINUTES
MIN 1 – :45 Alt DB Devils (Right)
MIN 2 – :45 Double Unders
MIN 3 – :45 Alt DB Devils (Left)
MIN 4 – :45 Double Unders

FINISHER 
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

SATURDAY

SATURDAY SQUATS
EMOM x 6 MINUTES
MIN 1 – :50 Split Squats (R)
MIN 2 – :50 Split Squats (L)
– Rest 1:00 –
AMRAP x 6 MINUTES
8 Lunge (R) + 8 Lunge (L) + 8 Squat*
16 DB Hollow Flutter Kicks
*Hold DB in Goblet Position

SATURDAY SQUATS
4 SETS FOR MAX REPS
1:00 DB Hang Squat Cleans
-Rest :30-
1:00 Alt Suitcase Reverse Lunges
-Rest :30-
1:00 Alt V-Ups
-Rest :30-
*No Additional Rest b/t Sets

SUNDAY

UPPERBODY PUMP
5 Rounds
10/10 Strict Press
10/10 Lat Raise
10/10 Upright Row

SUNDAY SWEAT
AMRAP x 20 MINUTES
10 Push-Ups
20 Air Squats
10 Burpees
20 Sit-Ups
-Rest 1:00 b/t Sets- 

GREENWOOD PROGRAM

EMOM 40
1 – 20 DB Thrusters
2 – ME Mountain Climbers
3 – 20 Sit-Ups
4 – ME Down Ups
5) Rest