Monday - 161023
Strength: Dual DB Seated Arnold Press 7-7-6-6-5-5 20sec Side Plank after each set (alternate sides every set) Metcon: 4 Rounds for time: Run 200m 14 DB Power Cleans (#22.5/15,x2) Run 200m 24 Pushups
Sunday - 151023
CrossFit WOD: Strength: EMOM for 15min (5sets) Min 1 - 6/6 DB Bent-over Rows Min 2 - 30-60sec Handstand hold (free/assisted) Min 3 - Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Cleans (#22.5/15,x2) Toes-to-bar Box Jump Overs
Saturday - 141023
CrossFit WOD Strength: 4 Sets: 6/6 Dual DB Single-leg Romanian Deadlifts 4 Weighted Dips (bars) Rest 2:30 Metcon: In Pairs, AMRAP in 22min of: 24 Double Unders 12 Wallballs (#10/6) 6 Pullups *Partner 1 - works *Partner 2 - Farmer Hold (#22.5/15,x2) *Switch every
Friday - 131023
CrossFit WOD Strength: 15min build up load for: Dual DB Complex: 3 Deadlifts 3 Squat Cleans 3 Thrusters 3 Push-Press Metcon: 4 Rounds for max reps: AMRAP in 3min: Row 250/200m or Bike 15/12 Cal 4 Sandbag to Shoulder (#75/45) Max Burpees on remaining time *Rest 1min
Thusday - 121023
CrossFit WOD Strength: 15min build up to an RM5 Weighted Chin-ups Metcon: 4 Rounds for time: 30 Double Unders 15m DB Overhead Walking Lunges (#22.5/15,x1) 30 Double Unders 15 Toes-to-bar
Wednesday - 111023
CrossFit WOD Strength: Bulgarian Split Squat 10-10-10-10 (5/5) 15-30sec L-Sit Hold after each set (any grip) *rest 2:00 Metcon: For time: Row 1000m (or Bike 60/48 Cal) Into 3 Rounds: 27 Russian KB Swings (#32/24) 15 HSPU 3 Rope Climbs
Tuesday - 101023
CrossFit WOD Strength: E2.5MOM: Strict Press 5-4-3-3-3 Metcon: AMRAP in 20min of: 35 Wallballs (#10/6) 20 Dual DB Hang Clean and Jerks (#22.5/15,x2) 35 Box Jumps 20 C2B Pullups
Monday - 091023
CrossFit WOD Strength: Supinated Grip Bent Over Barbell Row 5-5-5-5-5-5 15:00 TC Metcon: 4 Rounds For Time: 400m Run 10 Barbell GTOH 50/35kg 12 TTB 18:00 TC Endurance: Metcon: 5:00 AMRAP x 7 30sec Plank Hold 20 Goblet Squats 10 Burpees MAX Cal Rest 1:00
Sunday - 081023
CrossFit WOD Strength: Front Squat 4-4-4-2-2-2 15:00 TC Metcon: AMRAP 15 10 Dual DB/KTB Step Up 22.5/15kg / 24/16kg x2 5 Burpees 10 Dual DB/KTB Push Press 5 Burpees Endurance: Metcon: 5 Rounds 400m Run 15 Dual DB/KTB Hang Squat Clean 15/10kg/ 16/
Saturday - 071023
CrossFit WOD Metcon: In Pairs: AMRAP 35:00 2000m Row / 4000m Bike 30 Power Clean 60/40kg 30 Box Jumps 30 Pull Ups *Split However Core: 2-3 Rounds 30sec Hollow Rocks 30sec Active Hang 30sec Plank rest 1:00 10:00 TC
Friday - 061023
**CrossFit WOD Strength: Back Rack Lunge 6-6-6-6-6 15:00 TC Metcon: For Time: 800m Run 50 Sit ups 600m Run 50 DB Snatch 22.5/15kg 400m Run 50 Ring Rows 200m Run 20:00 TC Skills: HSW Specific 2 sets 20 shoulder taps 10 Pike Rock's (Look
Thuesday - 051023
CrossFit WOD Strength: Strict Press 6-5-4-3-2-1 Build to a heavy set of 1 15:00 TC Metcon: 5 Rounds For Time 20 Sit Ups 15 Wallball 10/6kg 20 Front Rack Lunges 43/30kg Endurance: Metcon: Every 5:00 x 8 Rounds 400m Run / 500m Row / 1000m Bike - Alt