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Apr | 1

2

  • Lifting: Hang High Pulls, Push Press and Reverse Lunges
  • FT: Wall Balls, Kettlebell Swings, AbMat Sit-ups and 3 more
  • Hang Squat Snatch : 1 Rep Max
  • 4 RFT: Snatches, Overhead Squats and Double Unders

3

  • Back Squat 10 Reps
  • Back Squat : 2x10 at 80% 1RM
  • Strict Pull-ups : 1x5
  • 3 RFT: Weighted Hip Extensions and Static Ghd Sit Up Holds
  • "FGB Style" - Assault Bike Calories, Row Calories and Shuttle Runs

4

  • Every 4 mins for 16 mins: Alternating Foot Step Jump Ropes, Overhead Squats, Hanging Knee Raises and Burpee Box Jumps
  • 3 RFT: Handstand Push-ups, Box Jump Overs, Burpees and 550 m

5

  • "Tabata" - Banded March : 3 x 1:30 / 10 secs
  • FT: Clean Deadlifts, Cleans and Hang Squat Cleans; Double Kettlebell...
  • FT: 800 m; 3x Russian Kettlebell Swings and Ring Rows; 800 m; 3x...

6

  • AMRAP 15 mins w/ Buy-in: 550 m, Ring Rows, V-Ups and Box Step-Ups
  • AMRAP 12 mins: Deadlifts, Pull-ups and Wall Balls

7

  • Indian Run 800 m TT
  • Partner WOD Angie

8

9

  • 5 RFT: Kettlebell Swings, Goblet Lunges and 1 Arm Kettlebell Push-ups
  • 5 RFT: Rope Climbs, Toes-to-bars and Double Unders
  • Mile Monday Run 1 mi TT

10

  • Lifting: Back Squats and Weighted Plank Holds
  • Alt EMOM 12 mins: Single Arm Dumbbell Push Press, Hollow Body Rocks and Alternating Stationary Lunges
  • 2 RFT: Run Or Rows, Run Or Rows and Run Or Rows

11

  • Strict Pull-ups : 4x5
  • Ascending AMRAP AMRAP 10 mins: Dumbbell Thruster (one arm)s, Rope Climbs, Dumbbell Thruster (one arm)s and 3 more
  • Every 2:30 for 10 mins: Assault Bike Calories, Handstand Push-ups and Front Rack Lunges

12

  • FT: Snatch Deadlifts, Snatch Pulls and Snatches
  • 3 RFT: Pull Up (Hold)s and Legless Rope Climbs
  • Partner Row 5000 m TT

13

  • 5 RFT: Burpees, Sit-ups and 200 m
  • Squat Clean 1-1-1-1-1
  • 5 RFT: Power Cleans and Hand Release Push-Ups

14

  • Eva

15

16

  • AMRAP 10 mins: V-Ups, Burpees, Dumbbell Push Press and Double Unders
  • Power Snatch 3-3-3-3-3
  • AMRAP 12 mins: Dumbbell Snatches, Wall Balls and Run (medicine ball)s

17

  • GHD Sit-ups : 30 Reps for Time
  • 4 RFT: Weighted Box Step-ups, Farmers Walk (Dumbbell)s and Russian Kettlebell Swings
  • Strict Pull-ups : 20 Reps for Time
  • AMRAP 30 mins: Rows, Burpees and 400 m

18

  • AMRAP 12 mins: Alternating Dumbbell Snatches, Wall Balls and Run (medicine ball)s
  • Front Squat 3-3-3-3-3
  • FT: Box Jumps, V-Ups and Alternating Pistols

19

  • FT: Push Jerks and Split Jerks
  • Every 2 mins for 10 mins: Sorensen Holds and Reverse Hypers
  • FT: Farmer Carries; 400 m

20

  • Mini "Chief" 3x AMRAP 3 mins: Dumbbell Power Cleans, Push-ups and Air Squats
  • AMRAP 14 mins: Deadlifts, Ring Dips, Pull-ups and Burpees

21

  • "Chief" 5x AMRAP 3 mins: Power Cleans, Push-ups and Air Squats

22

23

  • 4 RFT: Rows and Kettlebell Swings
  • FT: Dumbbell Thrusters, 350 m, Dumbbell Thrusters and 3 more

24

  • Turkish Get Up : 1 Rep Max
  • Back Squat 6-6-6-6-6, rest 2 mins
  • 4 RFT: Z Press, Rope Pull-ups and Weighted Plank Holds
  • "Tabata" - Row Calories, Assault Bike Calories and Shuttle Runs : 15 x 30 secs / 30 secs

25

  • FT: Dumbbell Thrusters, 200 m, Dumbbell Thrusters and 3 more
  • Lifting: Push Press and Push Jerks
  • FT: Rows; 4x Kettlebell Swings, Burpees and Double Unders; Rows

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29

30

May | 1

2

3

4

5