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1
DayCrossFit ACrossFit BStrengthBarbellEnduranceGymnasticsCompetition Class
2
MondayIWT

Every 4 minutes x 4
6 Touch N Go Power Clean or Power Snatch (around 65-75% 1RM)
Row, Ski or Bike 60 seconds (or Run 200-300m)

Rest 4 minutes

Every 3 minutes x 4
6 Shoulder to Overhead (around 65-75% 1RM)
Row, Ski or Bike 45 seconds (or Run 150m)

Rest 4 minutes
5 minutes for Quality:
10 Press Ups or Pull Ups
10 (Jumping) Lunges
10 Tuck Ups		A. Back Squat 4 x 5
- Work across around 75-80% 1RM

B. 3 Sets
8 Box Jumps
Rest 30-60 secs
12 RDL @ around 45% 1RM Deadlift
Rest 30-60 secs
12 Reverse Crunches
Rest 60-90 secs

C. Finisher
200m Heavy Front Loaded Carry
Coaching - Pull Ups/Bar Muscle Ups

Every 90 seconds x 5 rounds:
1) 30-45 seconds Pull Ups/Bar Muscle Ups
2) 30-45 seconds High Box Jumps
3) 30-45 seconds Dips (Rings/Bar/Box)
4) 10 second Hollow Hold + 10 SL V-Sits + 10 second Hollow Hold
3
TuesdaySkill Development - Handstand Press Ups

or

Every 90 seconds x 5 (15 minutes):
1) 1-2 sets Pull Ups/Muscle Ups (any variation)
2) 30-45 seconds Handstand Variation (Wall Climbs//Kick to HS/HSPUs/HS Walks)
Every minute on the minute for 20 minutes:
Minute 1) Row for Max Calories
Minute 2) Rest
Minute 3) Max Burpee Plate Jumps (20kg Plate)
Minute 4) Rest		Every 30sx20
Snatch
@80%

Clean Pull + Clean + Jerk
6x2 @80%
4
Wednesday
Warm Up (PVC Pipe/Empty Bar):
5 Hang Muscle Cleans + 5 Front Squat + 5 Shoulder Press
5 Hang Power Clean + 5 Push Press + 5 (BTN) Jump to Split
5 Hang Squat Clean + 5 Split Jerks

15 minutes to build to a heavy Bella complex:
Squat Clean + Jerk + Front Squat + Jerk
Versus WOD

In pairs competing against each other for max total reps!

Pairs do alternating 400m runs while partner does AMRAP:
Round 1: DB Hang Lunges 2 x 15/10kg
Round 2: DB Sit Ups (1 DB between feet, 1 DB on chest)
Round 3: DB Thrusters 2 x 15/10kg		A. Strict press
10 mins Build to a heavy 3
then 2x3 @90% of hvy 3

B. 3 Sets
8-12 Strict pull ups
rest 30 sec
12 Alt DB floor press *hold locked out
rest 30 sec
30-60sec Hollow hold
rest 2 mins

C. 3 Sets
10 Straight leg sit ups
10 Alekna sit ups
*add weight if possible
4 rounds for max total calories:
3 minute Bike
2 minute Row
1 minute Ski
3 minutes Rest
5
Thursday9 minute AMRAP:
15/12 Calorie Row
3 Wall Walks

Rest 3 minutes

9 minute AMRAP:
15/12 Calorie Bike
40m Dball Carry

Rest 3 minutes

9 minute AMRAP:
15/12 Calorie Ski/Echo Bike
50 Double Unders
-Every 30sx20
Clean + Split Jerk
@80%

Snatch Pull + Snatch
6x2 @80%		Toes to Bar and Pistols
6
Friday10am
Easter Egg Hunt!

"A Good Friday Team WOD"
In teams of 3 with only one person working at once, complete Max Calories in 35 minutes:
100 Calorie Row/Ski/Bike
100 DB Thrusters 2 x 22.5/15kg
75 Calorie Row/Ski/Bike
750m Run (all together)
50 Calorie Row/Ski/Bike
50 Burpee Partner Jumps
25 Calorie Row/Ski/Bike
25 Muscle Ups or 75 Pull Ups
Max Calorie Row/Ski/Bike
7
SaturdayEngine

3 minutes On/2 minutes Off x 4
Rest 5 minutes
1 minute On/1 minute Off x 10

Pace Guide:
A) 4-10 seconds < 20 minute Pace
B) 5-10 seconds < Average pace from Part A
Saturday Sickener

2 rounds for time:
Run, Row, Ski 400m or Bike 800m
20 Strict Sit Ups
20 Plank Rows 2 x 20/15kg
Run, Row, Ski 400m or Bike 800m
20 DB Power Cleans 2 x 20/15kg
20 Press Ups
Run, Row, Ski 400m or Bike 800m
20 DB Push Press 2 x 20/15kg
20 Toes to Bar

Time Cap = 30 minutes
Seated DB shoulder press 4x10

Pull ups 5x 3-5 reps

3 rounds:
OH KB hold 45 seconds
30 sec rest
Weighted plank hold 60 seconds
30 sec rest
45 seconds banded lat pull down
90 sec rest between rounds

Finisher:
2 sets Barbell Curl 21s
90 second rest between sets 		EMOM40:
1) 30m Bear Crawl
2) 20m Goblet Walking Lunge
3) 10m Heavy Prowler Push
4) 150-200m Run
5) Rest		15 mins Build to heavy:
Clean + Push Press + Hang Clean + Push Jerk + High Hang Clean + Split Jerk

Deadlifts
5 x 5 @75%

Gymnastics - Session 1/4 (30%)
EMOM15
1) 30% max C2B
2) 30% max Strict HSPU
3) 5 High Box jumps

Competitor WOD
8
SundayENGINE (Multi-discipline)

8 rounds:
2 minutes Discipline 1
2 minutes Discipline 2
1 minute Rest

Rest 3 minutes

8 rounds:
30 seconds On/45 seconds Off (discipline 1)
Easter - ClosedF8:F9
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