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DayCrossFit ACrossFit BStrengthBarbellEnduranceGymnasticsCompetition Class
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MondayIWT

Every 4 minutes x 4
8 Deadlifts (around 70-75% 1RM)
Row, Ski or Bike 1 minute (or Run 200-300m)

Rest 4 minutes

Every 3 minutes x 4
5 Hang Power Clean/Snatch (around 70-75% 1RM)
Row, Ski or Bike 30 seconds (or Run 150m)

Rest 4 minutes
4 minutes for quality:
8 Toes to Bar
8 Press Ups		A. Bench Press 4 x 5
- work around 75-85% 1RM (or heavier than 3 weeks ago)

B. 4 Sets:
5-8 Single Arm Row
Rest 1 min
4-8 KB Z-Press
Rest 1 min

C. Finisher
3 rounds:
20 Chest Flyes
20 Banded Lat Pulldown		Coaching - Hollow/Arch Rolls

Every 90 seconds x 5 rounds:
1) 30-45 seconds Hollow to Arch Rolls (Hold each position for 5 seconds)
2) 30-45 seconds Ring Muscle Ups
3) 30-45 seconds High Box Jumps
4) 30-45 seconds Handstand/Wall Walks
3
TuesdayEMOM30:
1) 12-20 Calorie Row, Ski or Bike
2) 12-20 Single Leg V-Sits
3) 8-16 Pull Ups or 2-4 Muscle Ups
4) 40-60 Double Unders
5) Rest
-10 PVC tall snatch + 10 OHS

EMOM x 10
1 tall snatch (+3s Pause)
@40% (+1.25 - 2.5kg)

15 mins:
Squat Clean + Hang Power Clean
@60% (+5-10%)
4
Wednesday
Warm Up (PVC Pipe/Empty Bar):
5 Hang Snatch Pull + 5 Hang Snatch Hi-Pull + 5 Hang Muscle Snatch
5 Snatch Push Jerk + 5 Overhead Squats + 5 Snatch Balance
5 Hang Power Snatch + 5 Hang Squat Snatch

EMOM12:
1 Hang Squat Snatch

- Build to a heavy single or works across at a medium load that allows technical development
Partner WOD

In pairs and alternating rounds complete AMRAP15:
5 Hang Squat Snatch 55/37.5kg
150m Run

- Scale weight to around 65% of your top weight from Part A.
- Hang Squat Snatch can also be scaled to Hang Squat Clean Thruster.
A. 4 Sets
2 Deadlifts @90%+
Straight in to 4 DB Jump squats
*max height, DBs hanging
rest 2-3 mins

B. 3 Sets
4 Dball Squats
8 Jumping lunges
*max height
rest 2-3 mins

C. Every 3 min x3
3-5 DBall cleans
10-15 Weighted sit ups
30 sec Plank		5 rounds:
Ski 500m or Row 500m
30 seconds (weighted) plank
Run 400m or Bike 800m
Rest 2 minutes
5
ThursdayBlack Jack

For time:
20-19-18…3-2-1 KB Swings 24/16kg
1-2-3…18-19-20 Burpees

- Perform 20 Swings then 1 Burpee, 19 swings then 2 burpees, etc. There are 20 rounds in total, with 21 reps in each round!
- Time Cap = 40 minutes
- Compare to 11th March 2019		-10 BW Drop to Split + 10 BB Drop to Split
10 press from split + 10 jerks from split

E1:15 x 10
1 Push Jerk + 1 Split jerk (+3s Pause in dip on both reps)
@40% (+1.25 - 2.5kg)

15 mins:
Squat Snatch + Hang Power Snatch
@60% (+5-10%)		Handstands
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Friday4 sets:
5 Squats
Rest 60-90 secs
1 Turkish Get Up each arm
Rest 60-90 seconds

- Any Squat variation.
- Work across around 75-85% 1RM
27-21-15-9 reps for time:
Calorie Row, Ski or Bike
DB Step Ups 1 x 22.5/15kg, 24/20"

Time Cap = 12 minutes		7 rounds:
2 minutes Row, Ski or Bike @ steady pace
Rest 60 seconds
30 seconds Row, Ski or Bike (different discipline) @ 100% effort
Rest 2.5 minutes
7
SaturdayEngine

A) 3 minutes On/90 seconds Off x 6
Rest 5 minutes
B) 40 seconds On/40 Seconds Off x 8

Pace Guide
A) 4-8 seconds < 20 minute Pace
B) 6-12 seconds < Part A
Saturday Sickener

Partner WOD
You Go, I Go - 30 minute AMRAP:
Run 150m
15 Burpees
15 Toes to Bar
Sandbag Run 150m 22.5/15kg
15 Thrusters 30/20kg
15 Curls 30/20kg
Run 150m
15 KB Swings 24/16kg
15 KB Lunges 24/16kg
Sandbag Run 150m 22.5/15kg
15 Wall Ball 20/14lb, 10/9'
15 Med Ball Sit Ups 20/14lb
Coaches ChoiceEvery 2 minutes x 4
1) 10 Single Arm DB OH Lunges + 20/15 Cal Ski
2) 10-20 Press Ups + 20/15 Cal Bike
3) 10 Wall Ball + 200m Run
4) Rest
A. 15 mins Build to a heavy
Hang Squat Clean + Jerk

B. Tempo Back Squat
Build to a heavy 2 @31X1
then 1-2 x 2 @80-90% of hvy

C. HS Play
5 mins Find max Free HS hold or practice free kick ups
5 mins Find max Free HS marches or practice HS marches

D. "Bergeron open test"
AMRAP20
50 Wall balls @20/14lb
50 DUs
40 Box Jumps @24/20"
40 TTB
30 C2B
30 Burpees
20 Power Cleans @65/45kg
20 Jerks @65/45kg
10 Power Snatches @65/45kg
10 Muscle ups
8
SundayEngine

6 rounds:
1 minute discipline 1
20 seconds Rest
1 minute discipline 2
20 seconds Rest

6 rounds:
2 minutes discipline 1
20 seconds Rest
2 minutes discipline 2
20 seconds Rest

Rest 5 minutes

In pairs, 6 rounds each:
45 seconds On/15 seconds Changeover
Sunday Social

5 rounds:
In 5 minutes...
30/24 Calorie Row, Ski or Bike
26 Alternating DB Snatch 22.5/15kg
In remaining time complete Max reps…
1) Press Ups
2) Pull Ups
3) Goblet Squats 22.5kg
4) Toes to Bar/V-Sits
5) Burpees

Rest 2 minutes between rounds		Snatch Lift off (3s pause at knee)
5x5
Start @70% (build to 80-90%)

15 mins:
Snatch Pull + Snatch
@60-70% (+5-10%)

Bent over Row
5x5
70-75% effort

15 mins:
Clean Pull + Clean + Jerk
@60-70% (+5-10%)
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