MONDAY

STRENGTH
8-8-8-8* Strict Press
*Start moderate-heavy and end heavy.

WORKOUT
EVERY 3:00 x 5 SETS
25 Wall Balls@9/6kg
20 Toes to Bar

TUESDAY

STRENGTH
8-8-8-8* Deadlift
*Start moderate-heavy and end heavy.

WORKOUT
FOR TIME:
600m Run
30/25 Cal Row
30 Deadlift@90/60kg
400m Run
20/15 Cal Row
20 Deadlift@100/70kg
200m Run
10/8 Cal Row
10 Deadlifts@120/80kg

WEDNESDAY

STRENGTH
EMOM x 10 MINUTES*
MIN 1 – 15 DB Pullovers
MIN 2 – 15 DB Bench Press
*Keep weight moderate.

WORKOUT
4 ROUNDS FOR TIME:
20 Back Rack Forward [email protected]/30kg
20 Burpees Over Bar
20 DB Weighted [email protected]/15kg

THURDAY

STRENGTH
5 SETS
2 Hang Power Clean + 2 Shoulder to OH
-Rest As Needed b/t Sets-

WORKOUT

TABATA
8 SETS (:20 ON / :10 OFF) Cal Bike
-Rest 1:00-

EMOM x 5 MINUTES
30 Double Unders
5 Hang Power Clean to OH@50/35kg
-Rest 1:00-

TABATA
8 SETS (:20 ON / :10 OFF) Cal Bike

FRIDAY

STRENGTH
8-8-8-8* Back Squat
*Start moderate-heavy and end heavy.

WORKOUT
AMRAP x 13 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat@60/4okg
3-6-9, and so on…
Over Bar Burpees

CROSSFIT 90

GYMNASTICS
EMOM 10
1 – 10 Strict Handstand Press Ups
2 – 4 Strict T2B + 7 Kipping T2B

STRENGTH
Bear Complex

In 14 minutes work up to a heavy complex:

Power Clean + Front Squat + Push Press + Back Squat + Push Press

WORKOUT
“11.3”
AMRAP 5
Squat Clean@75/50kg
Jerk@75/50kg

Froning = 46 + 1 Rounds
Darren Hunsucker (what a fun name) = 29 Rounds
Can you beat a 2011 Rich Froning?!

SATURDAY

WORKOUT
3 SETS
16-12-8
Push [email protected]/30kg
Slam Balls@35/20lbs
-Rest 1:30 b/t Sets-

POST-WORKOUT STRENGTH
4 SETS
15-20 DBL DB Skull Crushers*
15-20 Empty Bar Reverse Grip Curls
-Rest :30 b/t Sets-
*Complete reps laying on the ground.

SUNDAY

STRENGTH
3 SET FOR QUALITY
8/8 DBL KB Front Rack Elevated Lunge
10 Slow Dragonfly*
*Flutter Kicks on Lower Down
-Rest as Needed b/t Sets- (No Measure)

WORKOUT
4 SETS FOR MAX REPS
1:00 – Russian KB Swings@24/16kg
1:00 – Alt. V-ups
1:00 – KB Sumo Deadlift High Pull
1:00 – Box Jumps@24/20’*
*Athletes must Step-Down

BARBELL

Every 3 Minutes x 5:
1 High Pull + 1 Snatch + 1 Hang High Pull + 1 Hang Snatch

Every 3 Minutes x 5:
2 Power Clean + 2 Hang Power Clean

GREENWOOD PROGRAM

Monday
AMRAP 30
400m Run (40 Mountain Climbers)
30 Down ups
20 DB Push Press
10 DB Lunges

Wednesday
EMOM 24
1 – 12/ 10 Cal Kit (20 Star Jumps)
2 – 20 Wallballs
3 – 10 Burpees

Thursday
In Pairs
AMRAP 28
100 Reps of each split however
100 DB Squat Cleans
100 Burpees over DB
100 DB Hang Snatch
100 Sit Ups

Home Version – 10 Reps of each as an AMRAP

Friday
AMRAP 32
20 KB Swings
20 Box Jumps
200m Run (20 Star Jumps)
20 Down Ups
20 KB Squats

MONDAY

STRENGTH
6-6-6-6* Deadlift

*Start and end heavier than last week.

WORKOUT
EMOM – 4 MINUTES 12/10 Cal Bike
Into…
EMOM – 3 MINUTES
10 Deadlifts (Athlete Choice)*
Into…
EMOM – 4 MINUTES 12/10 Cal Bike
Into…
EMOM – 3 MINUTES 10 Deadlifts

*Weight should be moderate-heavy to heavy.

TUESDAY

STRENGTH
3 SETS FOR QUALITY
15 Tempo DB Row (31X1)*
:45 Plate Gun Hold

*Keep weight moderate.

WORKOUT
FOR TIME
40-30-20-10
Push Press@50/35kg
30-20-10-5
Box Jumps@24/20″
15-15-15-15
Burpees Over Bar

WEDNESDAY

STRENGTH
EMOM x 10 MINUTES*
5 Power Cleans

*Sets 1-5 moderate-heavy. Sets 6-10 heavy.

WORKOUT
AMRAP x 14 MINUTES
7 Power Cleans@70/50kg
21 Pull-Ups
63 Double Unders

THURSDAY

STRENGTH
6-6-6-6* Back Squat

*Start and end heavier than last week.

BENCHMARK WORKOUT
“PAINKILLER”
5 SETS ON A 2:00 RUNNING CLOCK…
8 Thrusters@50/35kg
8 Toes to Bar
Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

FRIDAY

STRENGTH
6-6-6-6* Strict Press

*Start and end heavier than last week.

WORKOUT
10 ROUNDS FOR TIME
10 Downs-Ups
10 Push-Ups
10 Sit-Ups

CROSSFIT 90

STRENGTH
3 SETS FOR QUALITY
20 Alt. Hanging Toes to Rig
15 Feet Elevated Glute Bridge
1:00 DBL KB Front Rack Hold

-Rest As Needed b/t Sets-

WORKOUT
FOR TIME
125/100 Cal Bike/Rower*

*At the top of each minute athletes will complete 7 Slam Balls@35/20lbs

SUNDAY

STRENGTH
FOR QUALITY
15-12-12-10-10*
Supinated Barbell Bent Over Rows

*Start moderate and end moderate-heavy.

WORKOUT
3 SETS
30 Alt. DB [email protected]/15kg
20 DB Hang Cleans
10 DB Shoulder to OH

-Rest 1:30 b/t Sets-

BARBELL

Every 2 Minutes x 5:
5 OHS

Every 2 Minutes x 5:
3 Hang Snatch

GREENWOOD PROGRAM

Monday
2mins on 2mins off x 4 Rounds
12/10 Cals / 45 secs Star Jumps
6/6 DB Hang Clean & Jerk
Max Effort Over DB Burpees

2mins on 2mins off x 4 Rounds
12/10 Cals / 45 secs Star jumps
8/8 Hang Snatch
Max Effort DB Facing Burpees

Wednesday
AMRAP 12
9 Burpees
12 KB Squats
15 KB Swings
18 Cal Kit / 30 secs high knees

Rest 2 mins

AMRAP 12
9 Burpees
12 KB Squats
15 KB Swings
18 Cal Kit / 30 secs high knees
*try and beat your score!

Thursday
In Pairs
AMRAP 30
20 Cals on Kit (split)
10 Synchro DB Hang Snatch
20 Wall balls (split)
10 Synchro Down Ups

Home Version
AMRAP 30
20 Jump Lunges
10 KB Swings
10 KB Squats
10 Down Ups
Rest 1 Min Between Rounds

Friday
EMOM 30
1. Air Squats
2. Lunges
3. Burpees
4. Sit Ups
5. Mountain Climbers

So heading into October, we continue on down the road to a 10RM for our Deadlift, Back Squat, and Strict Press. The first week of the month will actually be the halfway point of our strength cycle. We have 2 weeks of sets of 6’s and then we make the climb back up through sets of 8, and finally finish off with our 10RM’s in the third week of October! Even though the reps are climbing, you should still be trying to increase your weight each week! The hope is that after this strength cycle, you will have a better understanding of loading for both low and high volume strength sessions leading to choosing weights a bit more accurately and effectively in the future! 

You also saw a lot of awesome benchmarks last month…”Little Bear,” “Vibranium,” and the return of two fan favorites: “Trident,” and “Icarus.” We began to add in some unique functional body building movements in our weekend rotation. We Snatched (hang power) with the barbell and introduced some less familiar movements. Like Elevated Goblet Curtsey Squats and Hanging Flutter Kicks.

Once you finish your 10RM in the third week of the month, you will have the awesome opportunity to come back the next week and test 3RM’s for the Front Squat, Strict Press, Power Clean, and Deadlift, creating a baseline for our ‘classic’ strength movements. This baseline will then take us into another 6-weeks of strength training that will use various volume, loading, and formats to get stronger. At the end of the cycle (which will be mid-November) you will retest our 3RM’s! These 3RM tests will also be paired with baseline tests, which are workouts to monitor the main goals of the programming. We will also retest these at the 6 week mark. 

This 6 weeks is going to be intensive training that will gear everyone up for success. Lots of focused training for a quick turn around of PRs! We cannot wait for the next 6 weeks to really show you guys what you are capable of doing…let’s go to work CrossFit Colchester! 

Save this workout for a rainy day.

THE THREE WISEMEN

3 ROUNDS FOR TIME:
15 Deadlifts@100/70kg
25/20 Calorie Row
35 DB [email protected]/15kg

MONDAY

STRENGTH
4 SETS*
5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk
-Rest As Needed b/t Sets-

*Complete complex on right side and immediately complete complex on left side.

WORKOUT
EMOM x 14 MINUTES
MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*
MIN 2 – 16/13 Cal Bike

*Weight should be moderate-heavy to heavy.

TUESDAY

STRENGTH
EMOM x 3 MINUTES
3 High Hang Power Cleans
Into…
EMOM x 4 MINUTES
4 Hang Power Cleans
Into…
EMOM x 5 MINUTES
5 Power Cleans

WORKOUT
AMRAP x 2 MINUTES Max Slam Balls@35/20lbs

-Rest :30-

FOR TIME:
27-21-15-9
Power Cleans@50/35kg
Hand Release Push-Ups

-Rest :30-

AMRAP x 2 MINUTES Max Slam Balls@35/20lbs

-Time Cap 16:00-

WEDNESDAY

STRENGTH
6-6-6-6* Back Squat
*Start moderate-heavy build to heavy.

WORKOUT
EVERY 3:30 x 4 SETS
400m Run
Max Back Squats@60/40kg

THURSDAY

STRENGTH
6-6-6-6* Strict Press
*Start moderate-heavy build to heavy.

WORKOUT
FOR TIME:
10-9-8-7-6-5-4-3-2-1
Push Press@50/35kg
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups

*Complete 8 Toes to Bar after each full round.

FRIDAY

STRENGTH
6-6-6-6* Deadlift
*Start moderate-heavy build to heavy.

WORKOUT
AMRAP x 14 MINUTES
12/10 Cal Row
12 Deadlifts@100/70kg
12 Box Jump Overs @24/20″

SATURDAY

STRENGTH
EMOM x 9 MINUTES
MIN 1 – 6/6 Slow Hanging Oblique Twists
MIN 2 – 7-10 Hang KB Snatches (R)*
MIN 3 – 7-10 Hang KB Snatches (L)
*Start light and build to workout weight.

WORKOUT
4 SETS
10 KB Snatches@24/16kg (R)
10 SA KB Russian Swings (R)
10 KB Snatches (L)
10 SA KB Russian Swings (L)
15 Burpees
-Rest 1:00 b/t Sets-

SUNDAY

STRENGTH
3 SETS
1:15 Max Banded Curls
1:15 Max Banded Tricep Pull-Downs
1:15 Max Banded Lat Pull-Downs
-Rest 1:15 b/t Sets-

WORKOUT
FOR TIME:
10 ROUNDS
30 Double Unders
10 DB Goblet Squats@30/22.5kg
-Hard Cap 10:00-

BARBELL

Every 2 Minutes x 4:
5 Snatch Balance

Every 2 Minutes x 6:
1 Snatch + 2 Hang Snatch + 3 OHS

GREENWOOD PROGRAM

MONDAY

AMRAP 32
10 Burpees
20 Sit Ups
20 KB Thrusters
10 Burpees
20 KB Lunges
20 KB Swings
200m Run

WEDNESDAY

45 secs on / 15 secs off

EMOM 15
1- Press Ups
2 – DB Thrusters
3- Burpee to plate

Rest 3 minutes 

EMOM 15
1- Plate GTOH
2- Plate OH Lunges
3- Burpee to plate

THURSDAY

FRIDAY

MONDAY

STRENGTH
Every 2 Minutes x 6:
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch

WORKOUT
4 SETS
50 Double Unders
10 Hang Power Snatch@50/35kg
200m Run

-Rest 1:00 b/t Sets-

TUESDAY

STRENGTH
8-8-8-8* Back Squat

*Start moderate build to moderate-heavy.

BENCHMARK WORKOUT
“VIBRANIUM”
2 ROUNDS FOR TIME
16 Over Box Jumps@24/20″
18 Toes to Bar
20 Front Squats@70/50kg

-Hard Cap 10:00-

WEDNESDAY

STRENGTH
8-8-8-8* Strict Press

*Start moderate build to moderate-heavy.

WORKOUT
5 SETS*
AMRAP x 2 MINUTES
5 Push Press@50/35kg
10 Burpees Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

THURSDAY

STRENGTH
8-8-8-8* Deadlift

*Start moderate build to moderate-heavy.

WORKOUT

EMOM 20
MIN 1 – 8 Deadlift + Max Strict HSPU
MIN 2 – Max Double Unders
MIN 3 – Max Plank Hold
MIN 4 – Rest

FRIDAY

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges
(Score is Weight)

BENCHMARK WORKOUT
“TRIDENT”
AMRAP x 4 MINUTES
Max Wall Balls@9/6kg
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls@9/6kg

SATURDAY

WORKOUT
AMRAP x 16 MINUTES
400m Run
10/10 KB Hang Clean (Athlete Choice)
20 Slam Balls@35/20lbs

POST WORKOUT STRENGTH
4 SETS*
10/10 DBL KB Strict Press*
100′ KB OH Walk**

-Rest :30 b/t Sets-

*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.
**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

SUNDAY

STRENGTH
3 SETS FOR QUALITY
10/10 Supported Banded KB Bent Over Row
20 Straight Arm KB Russian Twists

-Rest as Needed b/t Sets-

BENCHMARK WORKOUT
“ICARUS”
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees

BARBELL

20 Minutes to complete:
8×1 High Pull + 1 Clean + Hang Clean*

*Keep weight moderate-heavy.

For Time:
30 Squat Clean
20 Push Jerk
10 Thrusters

GREENWOOD FITNESS PROGRAM

MONDAY 
Pairs
5 minute window
p1 max meters on kit in 4mins rest 1min
p2 AMRAP 4
4 devils press
4 goblet squats
4 stoh each side
4 odb burpees
rest 1
x 3 rounds of each,each

MONDAY

STRENGTH
10-10-10-10* Back Squat

*Start light build to moderate.

WORKOUT

FOR TIME:
2 ROUNDS
15/12 Cal Bike/Row
60 Double Unders

Into…

4 ROUNDS
5 Back Squats@80/55kg
10 Burpees Over Bar

Into…

2 ROUNDS
15/12 Cal Bike/Row
60 Double Unders

TUESDAY

STRENGTH
10-10-10-10* Strict Press

*Start light build to moderate.

WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max KB Swings@24/16kg
MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*
MIN 3 – :45 EZ Run, Bike or Row

*Moderate-Heavy to Heavy

WEDNESDAY

STRENGTH
10-10-10-10* Deadlift

*Start light build to moderate.

WORKOUT
AMRAP x 13 MINUTES
6 Deadlifts@100/70kg*
:30 Deadlift Hold (Double Overhand Grip)
12 Wall Ball Reverse Lunge@9/6kg
12 Pull-ups

*Deadlifts must be unbroken.

THURSDAY

STRENGTH
4 SETS
7/7 SA DB Bench Press
10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

WORKOUT
10 SETS
5 Toes to Bar
7 Slam Balls @30/20lbs
9 DB Push [email protected]/15kg

-:30 Rest b/t Sets-

FRIDAY

STRENGTH
EVERY 1:30 x 6 SETS*
3 Power Cleans + 3 Front Squats

*Keep weight moderate.

WORKOUT
4 ROUNDS FOR TIME
20/15 Cal Row
12 Power Cleans@60/40kg
12 Front Squats@60/40kg

SATURDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Barbell Bicep Curls
MIN 2 – :45 Barbell Skull Crushers
MIN 3 – :45 Barbell Hollow Body Flutter Kicks

WORKOUT
AMRAP x 8 MINUTES
16 Alt. DB [email protected]/15kg
10 Burpees Over DB

-1:00 Rest-

EMOM x 4 MINUTES
:45 Max Single DB Renegade Row*

*1-Rep = L Row + Push-Up then R-Row + Push-Up

SUNDAY

STRENGTH
2 SETS
10/10 DB Goblet Bulgarian Split Squats
15/15 Elevated Goblet Curtsey Squats*

-Rest as Needed b/t Sets-

*Stand on a single plate. 

WORKOUT
FOR TIME
50/40 Cal Bike/Row
50 Lunges
15 Strict C2B Pull-Ups
50 Knees to Elbow
25/20 Cal Bike/Row
25 Lunges
15 Strict Pull-Ups
25 Knees to Elbow

BARBELL

20 Minutes to complete:
8×1 Snatch + 1 Hang Snatch*

*Keep weight moderate-heavy.

For Time:
30 Hang Power Snatch

GREENWOOD PROGRAM

Monday
AMRAP 32
20 Wallballs
20 Down UPS
20 Wallball Lunges
20 Sit Ups
200m Run

Wednesday
AMRAP 12 / Reps 2,4,6,8…
DB Hang Clean & Jerk
Burpees over Dumbbell
Cal Kit or 1 min Mountain Climbers

Rest 3 minutes

AMRAP 12 / Reps 2,4,6,8…
DB Hang Snatch
DB Squats
Cal Kit or 1 min Star Jumps

Thursday
EMOM 10
1- Hang Squat Cleans
2- Cal Kit / Burpees

Rest 2 minutes

EMOM 10
1- DB Push Press
2- Cal Kit / Burpees

Rest 2 minutes

EMOM 10
1- DB Devils Press
2- Cal Kit / Burpees

Friday

🎈Hannah’s Birthday Banger 🎈

MONDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean

WORKOUT
3 ROUNDS FOR TIME
30/25 Cal Row/Ski
20 Wall Balls@9/6kg
10 Power Cleans@60/40kg

TUESDAY

STRENGTH
E2MOM 5×5* Deadlift
*Keep weight moderate.

WORKOUT
3 SETS
12-10-8
Deadlifts@100/70kg
Toes to Bar

-Rest 1:30 b/t Sets-

WEDNESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… Build to 2RM Push Jerk

WORKOUT
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks@60/40kg
Slam Balls@20/10lbs
Down Up

THURSDAY

STRENGTH
E2MOM 5×5* Back Squat
*Keep weight moderate.

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat@32/24kg
Russian KB Swings@32/24kg
Pull-Ups

-Hard Cap 12:00- 

FRIDAY

STRENGTH
E2MOM 6 SETS*
1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power Clean + 1 Front Squat
*Keep weight moderate-heavy.

-Rest as Needed b/t Sets- 

BENCHMARK WORKOUT “LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean@85/62.5kg

SATURDAY

STRENGTH
3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press
7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

WORKOUT
AMRAP x 14 MINUTES
20/15 Cal Bike/Ski/Row
30 Goblet Lunge@32/24kg
40 Sit-ups
50 Double Unders

SUNDAY

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 10-15 Supinated Bent Over Row
MIN 2 – 6/6 Half Kneeling Landmine Press

WORKOUT
4 SETS
12 Over Box Jumps@24/20″
10 DB Devils [email protected]/15kg
200m Run

-Rest 1:00 b/t Sets-

BARBELL

20 Minutes to complete:
8×1 Clean + 1 Hang Clean*

*Keep weight moderate-heavy.

For Time:
30 Hang Clusters 

GREENWOOD FITNESS

MONDAY

EMOM 32

1 – 200m Run/40 seconds high knees

2 – 8 DB Snatch 8 over db burpees

3 – 8 DB Thrusters 8 over db burpees

4 – 20 Sit Ups

WEDNESDAY

AMRAP 10
10 Wall Balls/Thrusters
10 Down ups
10 Sit Ups

Rest 2 minutes

AMRAP 8
8 DB Hang Snatch
8 DB Squats
8 Sit Ups

Rest 2 minutes

AMRAP 6
6 Devils Press
6 Burpees
6 Sit Ups

THURSDAY

AMRAP 30
50 DU/100 Singles/50 Star jumps
40 Air Squats
30 Reverse Lunges
20 Down Ups
10 Hspu/Press Ups

FRIDAY

5 Rounds
4minute window
15/12 Calorie Kit – /1 minute Mountain Climbers
12 Goblet Lunge Front
12 Goblet Lunge Reverse
12 Down Ups

MONDAY

STRENGTH
EMOM x 4 MINUTES 6 Deadlifts

Into…

EMOM x 3 MINUTES 4 Deadlifts

Into…

EMOM x 2 MINUTES 2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy.

WORKOUT
5 ROUNDS FOR TIME
12 Deadlifts@100/70kg
16 Wall Balls@9/6kg
200m Run

-Hard Cap 16:00- 

TUESDAY

STRENGTH
8 SETS*
2 Pausing Power Cleans**

*Start light and end moderate-heavy.
**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*
MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

WEDNESDAY

STRENGTH
EMOM x 8 MINUTES* 3 Push Jerks

*Start moderate and build to heavy.

WORKOUT
FOR TIME
21-15-9
Push Jerk@60/40kg
Pull-Ups

-Rest 2:00-

12-9-6
Push Jerk@70/50kg
Strict Pull-Ups

THURSDAY

STRENGTH
EMOM x 4 MINUTES 6 Front Squat

Into…

EMOM x 3 MINUTES 4 Front Squat

Into…

EMOM x 2 MINUTES 2 Front Squat

*Goal is to increase every minute. Start moderate and end heavy.

WORKOUT
3 SETS
10 Back Squats@60/40kg
15 KB Swings@32/24kg
20/15 Cal Row

-Rest 1:00 b/t Sets-

FRIDAY

STRENGTH
3-3-3-3-3* Power Clean**

*Keep weight moderate-heavy. **Must fully reset between reps.

WORKOUT
AMRAP x 12 MINUTES
1 Power Clean@70/50kg
3 Bar Facing Burpees
5 Over Box Jumps@24/20″

SATURDAY

BENCHMARK WORKOUT “DOUBLE DARE”
4 SETS*
60 Double Unders
20 Alt. DB [email protected]/15kg
15 Toes to Bar
10 Deficit Push-ups

-Rest 1:00 b/t Sets-
*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.

SUNDAY

STRENGTH
3 SETS FOR QUALITY*
20 Alt. KB Top Down Curls
15 DBL KB Bent Over Row Reverse Fly
10 Dual KB Turkish Sit-Up

-Rest As Needed b/t Sets-
*Athlete choice on weight. Light weight throughout.

WORKOUT
EVERY 1:30 x 8 SETS
12/10 Cal Bike + Max Burpee Box Jump Overs@24/20″

BARBELL

20 Minutes to complete:
8×2 Snatch*

*Drop and Go.

For Time:
30 Power Snatch

GREENWOOD FITNESS

MONDAY

AMRAP 30
In Pairs (YGIG)
20 Calorie Kit
20 Wallballs
20 Burpees
20 DB Hang Snatch

Home Version
AMRAP 30
10 Star Jumps
10 Thrusters
10 Burpees
10 DB Hang Snatch
1 Minute Rest

WEDNESDAY

For Time:
5 Rounds
400m Row/Ski
20 Plate GTOH
15 Slam Balls
10 Burpee Box Jumps

THURSDAY

EMOM 40
1 – Calorie Kit
2 – KB Swings
3 – KB Goblet Lunges
4 – Burpees

FRIDAY

EMOM 8
– 12 Air Squats & 8 Down Ups
*Rest 2 minutes
EMOM 8
– 10 Goblet Squats & 6 Burpees
*Rest 2 minutes
EMOM 8
– 8 Jump Squats & 4 Devils Press (2es)

MONDAY

STRENGTH
EVERY 1:30 x 7 SETS
1 Clean Deadlift + 1 Below the Knee High Pull + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean
*Start light and build to moderate.

WORKOUT
AMRAP x 12 MINUTES
10 Power Cleans@60/40kg
10 Russian KB Swings@32/24kg
10 Front Rack Lunge@60/40kg

TUESDAY

STRENGTH
EMOM x 8 MINUTES*
4 Push Jerks
*Start moderate and build to moderate-heavy.

WORKOUT
6 SETS
15/12 Cal Bike/Row
10 Push Jerks@60/40kg

-Rest 1:30 b/t Sets-

WEDNESDAY

STRENGTH
EVERY 2:00 x 5 SETS*
4 Front Squat
*Start heavier and end heavier than last week.

WORKOUT
FOR TIME
800m Run

Into…

5 ROUNDS
10 Back Squats@70/50kg
50 Double Unders

THURSDAY

STRENGTH
EMOM x 6 MINUTES
3 High Hang Power Cleans

Into…

EMOM x 6 MINUTES
3 Hang Power Cleans
*Keep weight moderate-heavy.

WORKOUT
EVERY 3:00 x 4 SETS
15/12 Cal Row/Ski
10 Bar Facing Burpees
5 Hang Power Cleans (Athlete’s Choice)*
*Moderate-heavy to heavy.

FRIDAY

STRENGTH
EVERY 2:00 x 5 SETS*
4 Deadlift
*Start heavier and end heavier than last week.
.
WORKOUT
3 SETS
AMRAP x 4 MINUTES*
5 Deadlifts@100/70kg
7 Box Jump Overs (24/20)
9 Toes to Bar

-Rest 1:00 b/t Sets-
*Pick up where you left off each set.

SATURDAY

STRENGTH
3 SETS
6/6 Tempo SA DB Bench Press (31X1)
6/6 Tempo SA DB Strict Press (31X1)
6/6 Tempo SA Bent Over Row (31X1)

-Rest as Needed b/t Sets-

WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Wall Balls@9/6kg
20 Pull-Ups

SUNDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 DB Bulgarian Split Squats (R)
MIN 2 – 10 DB Bulgarian Split Squats (L)
MIN 3 – 15 DB Glute Bridge

WORKOUT
AMRAP x 13 MINUTES
10 Up-Downs
15 Slam Balls
20 Slam Ball Box Step-Ups (24/20)*

*Hold the Slam Ball any way

TUESDAY BARBELL

20 Minutes to build to a 2RM Cluster

Barbell Conditioning
12-10-8-6-4-2 (Same Weight)
Hang Power Cluster
Front Squat

-Rest 1:00 b/t Sets-

GREENWOOD FITNESS

MONDAY

EMOM 40
1. 8 Thrusters + 8 Burpees
2. 8 Sit ups + 8 Down ups
3. ME cals on kit/ME mountain climbers
4. Rest

WEDNESDAY

For Time:
50-40-30-20-10
Double Unders
Push Press
Air Squats
DB Lunges
Sit Ups

THURSDAY

For Time:
5 Rounds
200m Kit/Run
30 Slam Balls
20 Press ups
10 Devils Press (5 each arm)

-Rest 1:00 b/t Rounds-

FRIDAY

AMRAP 24
24 American KB Swings
12 Down Ups
6 Lunges (each leg)
24 Wall Balls (thrusters)
12 Down Ups

MONDAY

STRENGTH
EMOM x 10 MINUTES*
4 Push Jerks

*Start light and build to moderate-heavy

WORKOUT
FOR TIME
30 Push [email protected]/30kg  (1 break)
30 Box Jump Overs
200m Run
20 Push Jerks@50/35kg  (1 break)
20 Box Jump Overs
200m Run
10 Push Jerks@60/40kg  (1 break)
10 Box Jump Overs
200m Run

TUESDAY

STRENGTH
6 SETS
1 Pausing Below The Knee Power Clean
+
1 Pausing Hang Power Clean*
+
1 Hang Power Clean

*Athletes will pause :02 below the knee before completing the movement, and :02 above the knee before completing the movement.

WORKOUT
5 SETS
(:40 ON / :20 OFF)
MOVT 1 – Hang Power [email protected]/30kg
MOVT 2 – Back Rack Reverse [email protected]/30kg
MOVT 3 – Sit-Ups

WEDNESDAY

STRENGTH
EVERY 2:00 x 6 SETS
6 Front Squat

BENCHMARK WORKOUT
“SABERTOOTH”
AMRAP x 12 MINUTES
5 Back Squat@60/40kg
5 Toes to Bar
5 Wall Balls@9/6kg

THURSDAY

STRENGTH
EVERY 2:00 x 6 SETS
6 Deadlift

WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Row
25 Deadlifts@70/50kg
15 Burpees Over Bar

-Hard Cap 15:00-

FRIDAY

STRENGTH
6-6-4-4-2*
Hang Power Clean

*Keep weight moderate-heavy.

WORKOUT
FOR TIME*
300 Double Unders
100/75 Cal Bike
50 Hang Power Cleans@60/40kg

*Partition sets/reps in any order to complete for time.

SATURDAY

STRENGTH
EVERY 3:00 x 4 SETS
12 Zottman Curls
12 Tricep Kick Backs
20 V-Ups

WORKOUT
EVERY 2:00 x 6 SETS
12 DBL KB Push Press@24/16kg
10 Gym. Kipping Pull-Ups*

*Default is the Gym Kip for today’s workout

SUNDAY

STRENGTH
3 SETS FOR QUALITY
16 Slow Seesaw Knee to Chest*
12 Pike Push-Ups (Box or No Box)
1:00 EZ Row

*From hollow position, alternate legs in seesaw pattern

WORKOUT
3 SETS
200m KB Suitcase Carry@24/16kg
20 HR Push-Ups
20 Slam Balls

-Rest 1:00 b/t Sets-

BARBELL

20 Minutes to build to a 2RM Hang Snatch

EMOM 12
1 – 5 Hang Power Snatch
2 – 5 Overhead Squats

GREENWOOD FITNESS

MONDAY

AMRAP 30
Run 200m
30 Wallballs
Run 200m
30 KB Swings
Run 200m
30 Burpees

WEDNESDAY

AMRAP 6
2,4,6,8…
Cal Kit/ Burpees
HSPU/ Press UPS

Rest 2 minutes

AMRAP 6
2,4,6,8…
Cal Kit/ Burpees
DB Hang Squat Cleans

Rest 2 minutes

AMRAP 6
2,4,6,8…
Cal Kit/ Burpees
DB Push Press

FRIDAY

EMOM 32
1 – DB Thrusters
2 – Down Ups
3 – DB Power Cleans
4 – Sit Ups