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31

Apr | 1

  • Lifting: Kettlebell Hang Sumo Deadlift High Pulls, Kettlebell Push Press and Kettlebell Reverse Lunges
  • 3 RFT: Wall Balls, Kettlebell Swings, and AbMat Sit-ups
  • Power Clean : 1 Rep Max
  • 4 RFT: Power Cleans, Front Squats, Double Unders and Rests

2

  • Back Squat : 10 Rep Max
  • Back Squat : 2x10 at 80% 1RM
  • 3 RFT: Weighted Hip Extensions
  • Alt EMOM 30 mins: Assault Bike Calories, Row Calories and Shuttle Runs
  • Partner WOD Back Squat : 5x5 at 75% 1RM
  • Accessory Work Lifting: Pause Back Squats, Barbell Good Mornings, Close Grip Bench Press and Straight Leg Deadlifts

3

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

4

  • Clean Deadlift + Hang Squat Clean + Squat Clean : 1 Rep Max
  • FT: 800 m; 3x Russian Kettlebell Swings and Ring Rows; 800 m; 3x...
  • Bench Press : 5x5 at 75% 1RM
  • Accessory Work Lifting: Pause Bench Press, Front Squats and Pendlay Rows

5

  • AMRAP 15 mins w/ Buy-in: 550 m, Kettlebell Deadlifts, Sit-ups and Air Squats
  • AMRAP 12 mins: Deadlifts, Pull-ups and Wall Balls

6

  • Indian Run 800 m TT
  • Partner WOD Angie
  • Deadlift : 5-5-5-5-5
  • Accessory Work Lifting: Deficit Straight Leg Deadlifts and High Bar Back Squats
  • Accessory Work Bench Press 3-3-3-3-3-3-3-3-3-3

7

8

  • 5 RFT: Kettlebell Swings, Goblet Walking Lunges and Push-ups
  • 5 RFT: Rope Climbs, Toes-to-bars and Double Unders

9

  • Back Squat 8-7-6-5
  • 4 RFT: Single Arm Dumbbell Push Press, Hollow Body Rocks and Dumbbell Front Rack Walking Lunges
  • Run : 1600/800/400/1600/800/400 m

10

  • Pull-up (negative)s : 1x20
  • AMRAP 10 mins: Dumbbell Thrusters, Rope Climbs, Dumbbell Thrusters and 3 more
  • AMRAP 10 mins: Handstand Push-ups, Alternating Barbell Front Rack Walking Lunges and Row Calories

11

  • Snatch Grip Deadlift + Snatch Pull + Full Snatch : 1 Rep Max
  • 3 RFT: Chin Over Bar Holds and Farmer Carries
  • "Tabata" - Assault Bike Calories : 5 x 30 secs / 1:30
  • AMRAP 22 mins: Double Unders, Overhead Carries, Push-ups and 800 m

12

  • 5 RFT: Burpees, Sit-ups and 200 m
  • FT: Squat Cleans

13

  • 5 RFT: 800 m, Kettlebell Swings and Pull-ups

14

15

  • AMRAP 10 mins: V-ups, Row Calories and Jump Rope Singles
  • Power Snatch : 3-3-3-3-3
  • AMRAP 12 mins: Alternating Dumbbell Snatches, Wall Balls and Medicine Ball Runs

16

  • Strict Press : 5-4-3-5-4-3-1-1-1
  • 3 RFT: Weighted Lateral Box Step-ups, Seated Filly Press and GHD Sit-ups
  • 5 RFT: Rows, Burpees and 400 m
  • Back Squat : 5x1 at 95% 1RM
  • Accessory Work Lifting: Pause Back Squats, Barbell Good Mornings, Close Grip Bench Press and Straight Leg Deadlifts

17

  • Turkish Get-up : 1 Rep Max
  • AMRAP 12 mins: Alternating Dumbbell Snatches, Wall Balls and Medicine Ball Runs
  • Front Squat : 5-5-5-5-5
  • Chipper: V-ups, Burpees, Kettlebell Swings and 2 more

18

  • 4 RFQ: Farmer Carries, Sorenson Holds and Supinated Strict Pull-ups
  • Push Jerk & Split Jerk : 1 Rep Max
  • FT: Farmers Carries
  • Bench Press : 5x1 at 95% 1RM
  • Accessory Work Lifting: Pause Bench Press, Pendlay Rows and Front Squats

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May | 1

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