Monday
0:00 - 18:00
A)
12 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x split jerks
27:00 - 47:00
B)
Amrap 20 min
5 x hang snatch
10 x t2b / t2r / strict knee raises
Starting at 95,65lbs / 42.5kg,30kg going up by 5kg or 10lbs boys, 2.5kg or 5lbs girls each rd.
Optional extra's
1)
3 x 8/10 dumbell shoulder press
With
5 x 5-12 reverse grip barbell rows
2)
3 x 8/10 strict press behind neck
With
5 x 10-15 Glute bridges
And
5 x 10 bent lateral complex
Sunday
Partner Wod
5 k row (swap after every 500)
300 x butterfly ab mat sit ups (change every 15)
600 meter farmers carry heavy dumbells (change every 30 meters)
300 x lying leg raises (swap every 15)
Saturday
(50 min cap)
A)
3 rds
800 x run
30 x bbt (95,65)
5 min rest
B)
30 x Burpee bar muscle ups / 50 x burpee pull ups
5 min rest
C)
75 x k/swings (24,16kg)
- every time you put the k/bell down 200 row
Optional extras
3-5 x 20 band pull aparts
3-5 x 12 reverse curls
3-5 x 12 single leg dead lifts
3-5 x 10 slow ring rows
Friday
A)
5 x 5 deficit dead lifts
With
5 x 5 bench press
B)
Team series Wod 2
100 x double unders
25 x t2b
25 x dead lifts (225,255)
50 x box jump overs (24,20)
5 min rest
5 rds
For time:
1 x leg less rope climb / rope climb
20 x wall balls
200 x row
Optional Accessories
5-12 x reverse grip barbell rows
10-15 x weighted back extenstions
10 x bent lateral complex
24 x bent knee side sit ups
Thursday
A)
20 min
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
B)
For time:
5 rds
10 x power cleans (135,95)
10 x front squats (135,95)
10 x push jerks (135,95)
10 x c2b / pull ups
(25 min cap)
Optional extra's
1)
10 rds
Every 2 min
3 x pause squats (2 seconds at the bottom)
2)
5 x 5 strict press
With
5 x 12 dumbell bench rows
3)
5 x 10-15 Glute bridges
With
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
1600 run
100 cal row
400 meter farmer carry (24,16kg)
1600 run
Optional extra
3 rds
25 x straight leg sit ups
24 x bent knee side sit ups
20 x lying leg raises
2 min rest
A)
Crossfit team series 1 Wod
For time:
21,15,9
Bar facing burpees
Ohs (95,65)
C2b/pull ups
10 min rest
B)
for time:
2 rds
10 x muscle ups / 25 dips
5 x rope climbs
75 x double unders
5 min rest
C)
For time:
80 x wall balls
Accessories
3-5 x 12 dips
3-5 x 5-12 reverse grip barbell rows
3-5 x 10-15 weighted back extenstions
3-5 x 10 bent lateral complex
Monday
0:00 - 15:00
A)
Emom x 15
1 x full snatch
1 x hang snatch
22:00 - 37:00
B)
5 rds
Emom
1 x power clean and push jerks
1 x full clean and split jerks
5 rds
Every 2 min
1 x power clean and push jerks
1 x full clean and split jerks
42:00 - 57:00
C)
10 rds
Every 90 seconds
5 x back squats
Optional extra's
1)
Dumbell shoulder press 3 x 8/10
With
5 x 8 strict t2b / leg raises
2)
5 x 10 ring rows
With
5 x 5-15 ghr
7 rds
Min 1 - 16/12 cal row
Min 2 - farmers carry 60 meters (25,15kg dumbells)
Min 3 - 13/9 cal assault bike
Min 4 - 140 meter run (wall to wall x 2)
Min 5 - prowler empty
Min 6 - 15 ab mat sit ups
Min 7 - rest
Sat
A)
5 rds
5 x clusters (185,125)
5 x bar muscle ups / 15/10 push ups
5 min rest
B)
4 rds
10 x overhead squats (105,75)
50 x double unders
7 min rest
C)
3 rds
21 x k/swings (24,16kg
15 x c2b/pull ups
1 min rest
Accessories
5 rds
5-15 x ghr
5 - 12 x reverse grip barbell rows
5 x 10 bent lateral complex
5 x 6 strict t2b/leg raises
Friday
A)
10 rds
Every 2 min
5 x back squats
7 x strict hspu
B)
5 x 5 deficit dead lifts (neutral grip)
With
5 x 5 bench press
Accessories
5 x 10 strict reverse grip pull ups
5 x 12 pistols
5 x 10 one arm rows
5 x 10 ring roll outs
A)
20 min
Emom
1 x hang snatch
1 x full snatch
B)
5 rds
10 x power clean and jerks
1 x leg less rope climb / rope climb
(15 min cap)
5 min rest and get them started with accessories. Part 1 accessory shouldn't be optional, they should have a bit of time for it.
Accessories
1)
3 x 8/10 strict press behind neck
With
5 x 24 bent knee side sit ups
2)
3 x 8/10 Dumbell shoulder press
With
5 x 10 bent lateral complex
And
5 x 10-15 weighted back extenstions
Wed
A)
Gymnastics (30 min)
B)
4 rds
4 min amrap
500 x row
21 x box jumps step down (24,20)
Max double unders (remainder time)
2 min rest
- record each rd and a total score at the end
- put scores on board
Optional accessories
3 rds
12 x slow ring rows
12 x Ghd sit ups
45 second hollow hold
20 x lying leg raises
2 min rest
A)
0:00 - 20:00
20 min emom
Min 1 - 3 x pause squats (2 seconds at bottom)
Min 2 - 10 x strict pull ups
27:00 - 41:00
B)
Open Wod 15.3
14 min amrap:
7 x muscle ups / 14 x dips / 14 x push ups
50 x wall balls
100 x double unders
7 min rest
48:00 - 55:00
C)
7 min Amrap
12 x Thrusters (95,65)
12 x t2b
Accessories
5 x 12 double k/bell rows
5 x 5-15 ghr
5 x 1 leg less rope climb
5 x 20 band pull aparts
A)
Crossfit Open 13.1
B)
20 min emom
1 x full clean and split jerk
A)
50,40,30,20,10 - Double unders
10,15,20,25,30 - cal row
5 min rest
B)
3 rds
400 run
200 meters farmers carry (24,16kg)
- inside farmers carry
5 min rest
C)
25 -5 box jumps step downs (24,20)
5 - 30 back extenstions
Saturday
"Barbara"
Butterfly Ab mat sit ups
Optional accessories
5 x 10 one arm rows
5 x 20-25 banded good mornings
5 x 10 bent lateral complex
Friday
0:00 - 15:00
A)
Emom x 15
1 x power snatch
1 x hang power snatch
1 x hang snatch
20:00 - 35:00
B)
10 rds
Every 90 seconds
3 x clusters
42:00 - 54:00
C)
Fran
Optional extra's
1)
10 min emom
3 x Back squats
2)
5 x 5 strict press
With
5 x 20 band pull aparts
3)
5 x 10 ring rows
With
5 x 12 good mornings
A)
5 rds
5 x hang cleans (185,125)
5 x ring muscle ups / 10 dips / 15 push ups
5 x bench press (185,115)
B)
5 x 5 deficit dead lifts
- after each working set do 15 wall balls and 30 double unders and then rest.
Accessories
5 x 5-12 barbell rows
5 x 6-8 Strict t2b/leg raises
5 x 10 bent lateral complex
5 x 24 x bent knee side sit ups
Wed
A)
30 min gymnastics
B)
Jerry
Optional extra
C)
3 rds
15 x Ghd sit ups
45 x second hollow hold
20 x lying leg raises (on the floor)
2 min rest