Tuesday

Fitness

A1: Deadlift (5 sets x 5 reps)
rest 1 min
add 5-10# from last 5×5 and keep weight same across all sets
A2: Dips (5 sets x 3-5 reps )
*if no strict dips then 3 neg/rd, no bands
rest 1 min
Metcon (4 Rounds for calories)
Assault Bike Sprint 1 Min x 4
rest 3 mins
Performance
A1: Deadlift (70×3, 75x3x2, 80x2x2)
rest 1 min
A2: Ring Dips (5 sets x 5-7 reps)
rest 1 min
Metcon (4 Rounds for calories)
Assault Bike Sprint 1 Min x 4
rest 3 mins

Monday

Fitness

Metcon (4 Rounds for reps)
5 min AMRAP
5 pullups
12 air squats
rest 3 min

5 min AMRAP
Run 200m
12 slam ball
rest 3 min

5 min AMRAP
10 burpees
12 ab mat situps
rest 3 min

5 min AMRAP
assault bike 7 cals
15 double unders or 30 sec attempts
rest 3 min

Performance
Metcon (4 Rounds for reps)
5 min AMRAP
7 pullups
12 air squats
rest 3 min

5 min AMRAP
Run 200m
12 slam ball
rest 3 min

5 min AMRAP
10 burpees
10 GHD situps
rest 3 min

5 min AMRAP
assault bike 7 cals
25 double unders
rest 3 min

Sunday

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Teams of  2, 1 person working at a time

Saturday

Fitness

Metcon (Time)
Row 750m
20 K2E
Row 500m
30 burpees
Row 250m
80 unbroken singles
Performance
Metcon (Time)
Row 750m
20 T2B
Row 500m
30 burpees
Row 250m
40 unbroken DU

Friday

Fitness

A1: Back Squat (5×5)
add 5-10# from last 5×5, and keep weight across all sets
rest 1 min
A2: Pendlay Row (5 sets x 8-110)
rest 1 min
Metcon (5 Rounds for time)
Sled drag/ Prowler 50 meters x 5 sets
rest 3 min
Performance
A1: Back Squat (70×3, 75x3x2, 80x2x2)
rest 1 min
A2: Pendlay Row (5 sets x 4-6 reps)
rest 1 min
Metcon (5 Rounds for reps)
Sled drag/ Prowler 50 meters x 5 sets
rest 3 min

Thursday

Fitness

Metcon (Time)
5 rounds
Run 400m
1 rope climb
15 double unders
8 Pullups
Performance
Metcon (Time)
5 Rounds
Run 400m
2 rope climbs
25 double unders
10 C2B

Wednesday

A1: Viper Press (5 sets x 3 reps)
rest 1 min
A2: GHD Situps (5 sets x 5-12 reps)
***ONLY do 12 ghd reps if you have been CrossFit 1+ yr (60 total reps)
B1: Farmer’s Carry (5 sets x 100 ft)
rest 30 sec
B2: Strict Toes-To-Bar (5 sets x 6-8 reps )
rest 30 sec
B3: Dips (5 sets x 5-10 reps )
if no dips, 3 neg/rd no bands on dips

Tuesday

Fitness

Metcon (2 Rounds for reps)
2 sets
10 min AMRAP
10 power cleans 95/65
10 burpees
10 KBS 1.5/1
rest 5 min
Performance
Metcon (2 Rounds for reps)
2 sets
10 min AMRAP
10 power cleans  115/95
10 burpees
10 KBS 2/1.5
rest 5 mins

Monday

Fitness

A1: Front Squat (5×5)
increase weight 5#-10# from last 5×5
rest 1 min
A2: Ring Pullups (5 sets x 5-7 reps)
rest 1 min
if you don’t have 3-5 strict pullups do 3 negs/set instead
Metcon (5 Rounds for reps)
Assault Bike 20 sec @100% x 5
rest 2 min
Performance
A1: Front Squat (60×3, 70x3x3, 75x3x2)
rest 1 min
A2: Muscle-ups (5 sets x 2-3 reps )
rest 1 min
Metcon (5 Rounds for calories)
Assault Bike 20 sec @100% x 5
rest 2 min

Sunday

Metcon (Time)

20 Power Clean
20 Push Press
20 PS
20 Deadlift
20 OHS

95/65#