CROSSFIT

MONDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 4×5
Push Press

WORKOUT
5 ROUNDS FOR TIME
25/20 Cal Row
12 Push Press@50/35kg
-Hard 12:00 Cap-

TUESDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… 4×5
Deadlift

WORKOUT
AMRAP x 7 MINUTES
8 Deadlifts@100/70kg
12 Alt. DB Hang [email protected]/15kg
24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES
8 Deadlifts@100/70kg
12 Alt. DB Hang [email protected]/15kg
24 Double Unders

WEDNESDAY

STRENGTH
EMOM x 10 MINUTES
3 Hang Power Cleans + 3 Front Squats

WORKOUT
EVERY 4:30 x 3 SETS
400m Run
20 Burpees Over Bar
15 Hang Power Cleans@50/35kg
Max T2B in the remaining time.

THURSDAY

BENCHMARK WORKOUT
“CORNUCOPIA”
FOR TIME
50/40 Cal Bike
50 Slam Balls@30/20lbs
50 Walking Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Slam Balls@30/20lbs
50/40 Cal Bike
-Time Cap 26:00-

OPTIONAL POST WORKOUT STRENGTH 3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Bike

FRIDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 4×5
Front Squat

BENCHMARK WORKOUT
“CLEARANCE SALE”
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats@60/40kg
8 Pull-Ups
10 Box Jump Overs@24/20″
*Pick up where you left off.
-Rest 1:00 b/t Sets-

SATURDAY

POST WORKOUT STRENGTH
3 SETS
:30 Hollow Body Hold
:30 SA DB Turkish Sit-Up (R) :30 SA DB Turkish Sit-Up (L)
1:00 Quad Heel Taps -Rest 1:30 b/t Sets- (Score is Weight)

WORKOUT
AMRAP x 13 MINUTES 3, 6, 9, and so on…
Sumo Deadlift High Pull@@35/25kg
Toes to Bar
Downs Up

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
20 Sumo Deadlift High Pull@35/25kg
30 Toes to Bar
40 Downs Up
*P1 Works While P2 Rests. Alternate as needed.

SUNDAY

STRENGTH
3 SETS FOR QUALITY
12 Single KB Bottom Up Curls
15 DBL KB Glute Bridge Floor Press

WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Power [email protected]/15kg
1:00 – 10m Shuttle Run
1:00 – DB Devils [email protected]/15kg
1:00 – Wall Sit Hold

CROSSFIT

MONDAY

E3MOM 4 SETS
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats

AMRAP 14
14 Down Ups
14 Air Squats
14 Alt Reverse Lunge
14 Sit Ups

TUESDAY

EMOM 12 
MIN 1 – :30 HR Press Ups
MIN 2 – :30 DB Row Right Arm
MIN 3 – :30 HR Press Ups
MIN 4 – :30 DB Row Left Arm

4 SETS
AMRAP 2 
Right Arm
3 DB Hang Squat Clean
2 DB Push Press
1 DB Thruster
AMRAP 2 
Left Arm
3 DB Hang Squat Clean
2 DB Push Press
1 DB Thruster
-Rest 1:00 b/t Sets-

WEDNESDAY

6 SETS
(:20 ON / :10 OFF)
MOVT 1 – Double Unders
MOVT 2 – Max Alt Jumping Lunges

AMRAP 20
Run 400m
12/12 DB Devils Press
6/6 DB Strict Press

MONDAY

WEIGHTLIFTING
ON A 15:00 RUNNING CLOCK… 5×3
Hang Power Snatch

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Deadlift

WORKOUT
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts@100/70kg
7 Toes to Bar

 

TUESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 5×5
Front Squat

WEIGHTLIFTING
ON A 15:00 RUNNING CLOCK… 3-2-1-3-2-1
Hang Squat Clean

WORKOUT
FOR TIME
100 Double Unders
30 Front Squats@50/35kg
15/12 Cal Row
75 Double Unders
20 Front Squats@60/40kg
15/12 Cal Row
50 Double Unders
10 Front Squats@70/50kg
15/12 Cal Row

WEDNESDAY

STRENGTH
EMOM x 16 MINUTES
MIN 1 – Bench Press
MIN 2 – Push-Ups
MIN 3 – Strict Pull-Ups
MIN 4 – DB Row

WORKOUT
AMRAP x 5 MINUTES
400m Bike
8 Pull-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
400m Bike
6 C2B Pull-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
400m Bike
4 BMU

THURSDAY

STRENGTH
9-7-7-5
Hang Power Clean

WORKOUT
EVERY 1:15 x 10 SETS
7 Hang Power Cleans@60/40kg
10 Box Jump Overs@24/20″

 

FRIDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Strict Press + 5×12 Lat Raise

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Push Press

WORKOUT
3 SETS FOR MAX REPS
1:00 – Push [email protected]/30kg
1:00 – Down Ups
1:00 – Front Rack Reverse [email protected]/30kg
1:00 – Down Ups
1:00 – Hollow Body Hold

 

SATURDAY

STRENGTH
4 SETS
7-10 Wide Grip Pull-Ups*
20 KB Alt. Gorilla Rows
*Pull-Ups must be unbroken.
-Rest 2:00 b/t Sets-

WORKOUT
4 SETS
25/20 Cal Bike
15 Pull-Ups
-Rest 1:30 b/t Sets-

 

SUNDAY

STRENGTH
3 SETS
12 Slow Single DB Curls
-Rest :30-
12 Strict HSPUs
-Rest :30-

WORKOUT
EVERY 3:30 FOR 4 SETS
400m Run
Max DB Man [email protected]/15kg

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 14 MINUTES*
P1: 400m Run
P2: Max DB Man [email protected]/15kg
*Partner 1 will complete a 400m Run while P2 completes Max Man Makers. Then switch.

CROSSFIT

MONDAY

AMRAP 12
16-14-10
Goblet Reverse Lunge Right-Leg
Goblet Reverse Lunge Left-Leg
Down Ups

AMRAP 12
16-14-10
Goblet Squat
Russian Swing
Down Ups

5 SETS
(:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

TUESDAY

E3MOM 4 SETS
6/6 Strict Press
8/8 Push Press
10/10 Push Jerk

AMRAP 14
7/7 Hang Power Clean & Jerk
14 HR Press Ups
28 Double Unders

WEDNESDAY

AMRAP 20
10 Power Snatch Right-Arm
10 Front Squat Right Shoulder
10 Thrusters Right-Arm
20 Sit Ups
10 Power Snatch Left-Arm
10 Front Squat Left-Shoulder
10 Thrusters Left-Arm
20 Sit Ups

8 SETS
(:20 on/:10 off)
Alternating DB OH Hold

THURSDAY

E3MOM 4 SETS
12/12 Bent Over Row
24 Press Ups

AMRAP 15
30-20-10
Alt DB Hang Squat Clean
Burpees Over DB
Mountain Climbers

If you finish 10-10-10 you stay at 10-10-10

FRIDAY

EMOM 12
1 – 12 DB Strict Press Right Arm
2 – 12 DB Strict Press Left Arm
3 – 12 DB Front Raise

EMOM 20
1 – 12/12 Push Press
2 – 12 Russian Swings
3 – 12 Down Ups
4 – 12 V-Up or Tuck-Up

SATURDAY

EMOM 12 
MIN 1 – 20 Weighted Step-Ups or 20 Switch Lunges
MIN 2 – 20 Sumo Squats
MIN 3 – :45 Double Unders

5 SETS FOR MAX REPS
1:00 – DB Goblet Squats
-Rest:30-
1:00 – Sets 1 and 2 Hollow Hold… sets 3 and 4 Squat hold… Set 5 Wall Sit
-Rest :30-
1:00 – 1 DB Lunge (R) + 1 DB Lunge (L) + 1 DB Front Squat
-Rest 1:00

SUNDAY

AMRAP 30
200m Run
10/10 DB Front Squats
20 Star Jumps
10/10 DB STOH
20 Over DB Hops
10/10 DB Thruster

 

GREENWOOD FITNESS

MONDAY

EMOM 30
(:40 on/:20 off)
1. Devils Press
2. Hang Squat Clean
3. Burpees

WEDNESDAY

AMRAP 12
5/5 STOH
5/5 Thrusters
5/5 Hang Snatch
10 Over DB Burpees

Rest 2 minutes

AMRAP 12
Repeat!

FRIDAY

BUBfit
50 Star Jumps buy in:
5 Rounds
12 DB Snatch
20 Air Squats
50 Mountain Climbers buy in:
4 Rounds
10 DB Cleans
16 Air Squats
50 Star Jumps buy in:
3 Rounds
8 Thrusters
12 Air Squats
50 mountain climbers buy out:

 

MONDAY

STRENGTH
3-2-1-3-2-1-3-2-1*
Hang Snatch
*Build up through the waves

WORKOUT
EVERY 4:00 x 3 SETS
10 Hang Power Snatches@35/25kg
15 Bar Facing Burpees
20 Box Jumps@24/20″

TUESDAY

STRENGTH
5-4-3-5-4-3* Bench Press
*Keep weight moderate-heavy.

WORKOUT
AMRAP x 11 MINUTES
10 Alt. DB Power [email protected]/15kg
50′ OH Walking Lunges (R)*
15 Sit-Ups
50′ OH Walking Lunges (L)
*If unable to Lunge for distance complete 14 OH Lunges.

WEDNESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 5×5
Front Squat*
*Moderate for all sets

BENCHMARK WORKOUT
“REDLINE”
3 SETS
15-10-5
Front Squats@50/35kg
Cal Bike
-Rest 1:30 b/t Sets-

THURSDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 5×5
Push Press*
*Moderate for all sets

WORKOUT
FOR TIME
2 ROUNDS
60 Double Unders
12 Up-Downs
Into…
6 ROUNDS
4 Push Press@60/40kg
8 Toes to Bar
Into…
2 ROUNDS
60 Double Unders
12 Up-Downs

FRIDAY

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

WORKOUT
2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts@100/70kg

SATURDAY

STRENGTH
4 SETS FOR QUALITY*
5 SA KB Upright Row
4 SA KB Swing
3 Hang KB Snatch
*Complete all reps on one side, then complete all reps on the other side.

WORKOUT
AMRAP x 14 MINUTES
8 Pull-Ups
10 Hand Release Push-Ups
12 KB Swing@24/16kg

SUNDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 DB Bulgarian Split Squats (R)
MIN 2 – 10 DB Bulgarian Split Squats (L)
MIN 3 – :40 Wall Sit

WORKOUT
3 ROUNDS FOR TIME
400m Run
35 Wall Balls@9/6kg
25 Slam Balls@20/10lbs
-Hard Cap 16:00-

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
400m Run
70 Wall Balls
50 Slam Balls
*Athletes will run the 400m Run together. The WB needs to be carried by one of the Partners on the run, alternate the hold as needed. Split the rest of the work as needed between Partners.

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

 

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

 

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

 

 

MONDAY

BASELINE WORKOUT
“”NCX BASELINE I””
(Test Flight! Jan 2021 Launch)

I. ON A 15:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean
-Rest as Needed b/t Efforts*-

II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans@50/35kg
6 Push Press@50/35kg

TUESDAY

STRENGTH
15-12-12-10* Bent Over Rows
*Superset each set of BOR with 5-7 Barbell Rollouts

WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Box Jumps@24/20″
20 Toes to Bar
-Hard Cap 16:00-

WEDNESDAY

BASELINE WORKOUT
“”NCX BASELINE II””
(Test Flight! Jan 2021 Launch)

I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat

Immediately into…

ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press
-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES Max Over Bar Burpees

FINISHER
3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Strict Press
30 Alt. V-ups

THURSDAY

STRENGTH
3 SETS FOR QUALITY
5/5 Zombie Sit-Up
100m Single KB OH Walk*
*Athletes will switch arm at 50m.
-Rest As Needed b/t Sets-

WORKOUT
6 ROUNDS FOR TIME
In Pairs
All Synchronised
12 Slam Balls@20/10lbs
12 Russian KB Swings@24/16kg
12 Single KB Front Rack Reverse Lunge*
24 Sit Ups
*Alternate FR side each round. 

FRIDAY

BASELINE WORKOUT
“”NCX BASELINE III””
(Test Flight! Jan 2021 Launch)

I. ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift
-Rest as Needed b/t Efforts*-

II. AMRAP x 10 MINUTES
5 Strict Pull-ups
10 Hand Release Push-Ups
15 Air Squats

CROSSFIT 90

TO START
EMOM 12
1 – Double KB OH Hold
2 – Double KB FR Hold
3 – Rest

STRENGTH
20 minutes to complete:
5 Sets of 3 Snatch*
*with a pause at the knee 

WORKOUT
For Time:
2,4,6,8,10,12
Squat Snatch@60/40kg
4,8,12,16,20
T2B

SATURDAY

STRENGTH
6 SETS
1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 2 Hang Power Snatch

WORKOUT
4 SETS
50 Double Unders
15 Hang Power Snatch@35/25kg
200m Run
50 Double Unders
-Rest 1:00 b/t Sets-

SUNDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 8 Front Rack Reverse Lunge (R)
MIN 2 – 8 Front Rack Reverse Lunge (L)

WORKOUT
AMRAP x 13 MINUTES
18 Wall Balls@9/6kg
15/12 Cal Row
12 Power [email protected]/30kg

 

BARBELL

20 Minutes to complete:
8×1 High Pull + 1 Clean + Hang Clean*
*Keep weight moderate-heavy.

For Time:
30 Hang Power Clean + STOH**
**Keep weight moderate-heavy but concentrate on moving fluidly.
Pick a weight that you might think about breaking every 5 reps. 

 

GREENWOOD PROGRAM

Monday
AMRAP 30
50 Double Unders (Jumping Jacks)
40 Plate GTOH
30 Down Ups
20 Plate OH Lunges
10 Cal Kit (30 mountain climbers)

Wednesday
EMOM 40
1 – Run 200m (High Knees 40secs)
2 – 20 DB Snatch
3 – 15 Burpees
4 – 20 Sit Ups
5 – 15 DB Squats

Thursday
Pairs
IGYG Split Reps 10 Each
AMRAP 30
20 Slamballs (Lunges)
20 Burpees
20 Cal Kit (Mountain Climbers)
20 Slamball Squats
20 Sit Ups

Friday
AMRAP 20
21 KB Swings
18 Press Ups
15 KB Thrusters
12 KB Lunges
9 Devils Press

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