Monday Elements


Main – Elements

A1: Back Squat (Tempo@31×1, 4-5 reps)

Rest 30secs

A2: Weighted Pull-ups (Tempo @ 31×2, 4-5 reps)

Rest 2 min
**If not weighted, then strict, if no strict pull-ups then negatives, NO bands

Metcon (Time)

Run 400m
+
3 Rounds
50ft Overhead walking lunges 45/25
15 Ring Rows
+
Run 400m

Monday Performance


Main – CrossFit

Metcon (Time)

For time:
Run 400 meters
45/30 pound Db Powerclean, 50 reps
40 Pull-ups
Run 400 meters
45/30 pound Db Powerclean, 40 reps
30 Pull-ups
Run 400 meters
45/30 pound Db Powerclean, 30 reps
20 Pull-ups
Run 400 meters

Sunday


Main – CrossFit

Metcon (AMRAP – Rounds)

20 min EMOM
10 Kb Swings 1.5 pood
10 Box Jumps 20″
Both each min

Saturday


Main – CrossFit

2k Row (Time)

10 min rest
Max Effort 2k Row

1-Mile Run (Time)

10 min rest
Max Effort 1-Mile Run

Metcon (Time)

300 double uners

Friday


Main – CrossFit

Weightlifting

Front Squat (6,4,2,6,4,2)

Metcon

Metcon (Time)

3 Rounds for time:
15 Thrusters 45/30 Db
15 Burpees
Run 400m

Thursday


Main – CrossFit

Metcon (Time)

7 Muscle Ups
Row 250m
5 Muscle Ups
Row 500m
3 Muscle Ups
Row 750m

Wednesday Performance


Main – CrossFit

Weightlifting

Clean (80-90% x 1.1.1 x 6)

rest 2 min

Metcon

Metcon (12 Rounds for reps)

emom-12 min
odd-FR lunges x 6
even-TGU x 2/arm

Wednesday Elements


Main – Elements

Clean Complex (70%x1+1×10 OTM)

Power Clean + Front Squat

Metcon (Time)

3 Rounds
Turkish Get Ups 5 each arm 16/8-12kg
20 Goblet Squats

Tuesday


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
50 Double Unders
20 Wall Ball Shots 20/14
20 Kb Swings 1.5/1 pood
10 Strict Chin Ups

Monday Performance


Main – CrossFit

Weightlifting

Back Squat (77.5 x 5 x 5)

Tempo@30×1
rest 30 sec

Farmer’s Carry (5 x 100ft)

Start @115/75 per hand
Increase Weight +10# Each Set of FC

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
20 Ball Slams 30/20
50 Double Unders