Crossfit
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Sun Mon Tue Wed Thu Fri Sat

25

26

  • Dumbbell Complex Lifting: Front Squats, Thrusters and Shoulder-to-Overheads
  • 7 RFT: Rows and Dumbbell Push Press
  • Push Press : 3-3-3-3-3
  • 9-7-5: Front Squats and Bar Muscle-ups

27

  • Power Snatch : 1x2
  • 4 RFT: Dips, Weighted Plank Holds and Sorenson Holds
  • 6 RFT: 350 m and 550 m

28

  • Weighted Lateral Box Step-up 10-10-10-10
  • FT: Kettlebell Swings, Goblet Lunges, Jump Rope (Singles)s and 9 more
  • Holleyman

29

  • 3 Position Power Clean : 1 Rep Max
  • 4 RFT: Filly Carries, Toes To Ropes and Weighted Hip Extensions
  • AMRAP 1 AMRAP 10 mins: Farmer Carries, Wall Walks and Walking Lunges
  • AMRAP 2 Row Max Distance : 10 mins
  • AMRAP 3 AMRAP 10 mins: Plank Holds, Burpees and 200 m

30

  • FT: 800 m, Single Arm Dumbbell Clean & Jerks, 600 m and 3 more
  • Snatch Balance : 1-1-1-1-1
  • 21-15-9: Overhead Squats and Toes-to-bars

Dec | 1

  • Clean & Jerk : 1 Rep Max
  • Partner WOD FT: 550 m, Pull-ups, 550 m and 2 more

2

3

  • 2 Strict Press + 4 Push Press : 1 Rep Max
  • FT: Alternating Dumbbell Snatches, 800 m and Burpees
  • FT: Thrusters, Double Unders, Thrusters, 7 and more

4

  • Snatch Grip Deadlift 6-5-4-3-2-1
  • FT: Rope Pull-ups, Single Leg Romanian Deadlifts and Single Arm Landmine Press
  • Interval Rounds 6 RFT: Kettlebell Swings, Burpees and Row Sprints

5

  • Back Squat 10-5-3-10-5-3
  • AMRAP 1 AMRAP 8 mins: Distance Runs
  • AMRAP 2 AMRAP 8 mins: Dumbbell Push Press, Alternating Stationary Lunges and Push-ups
  • AMRAP 3 AMRAP 4 mins: Max Rep Burpees
  • Overhead Squat 10-5-3-1
  • 5 RFT: Single Arm Kettlebell Snatches, Single Arm Kettlebell Snatches, Rope Climbs and Rows

6

  • Power Clean + Push Press + Jerk : 1 Rep Max
  • Every 4 mins for 32 mins: 400 m and Air Squats

7

  • Deadlift : 5-5-5-5
  • Partner WOD Chipper: Rows, Medicine Ball Cleans, Medicine Ball Sit-ups and Medicine Ball Runs
  • Not for TIme 3 RFT: Alternating Turkish Get-ups, GHD Sit-ups and Assault Bike Calories
  • 4 RFT: Pistols and Handstand Walks

8

  • Clean & Jerk : 1-1-1-1-1
  • Partner WOD FT: Burpee Over Bars, Clean & Jerks, Burpee Over Bars and 7 more

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31

Jan | 1

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