SUNDAY
2:30 pm ROM WOD – mobility for CrossFit
3 pm Coach’s Choice WOD
MONDAY
“Air Walker”
AMRAP 20:
200m Run
50 Double Unders
3 Rounds of “The Hang Chief”
1 Round of “The Hang Chief”:
3 Hang Power Cleans @ 135/95#
6 Pushups
9 Air Squats
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Thunderdome #1
Max Effort: Back Squat
Dynamic Effort: 2-Board Bench Press
Homework: Hip Extensions
TUESDAY
Back Squat Cycle Week 1 of 6
E2MOM for 8 Rounds
6 Back Squats
*Start with any one pair of plates on the bar.
*Build to a 6RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.
*Scored by heaviest successful set.
Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)
*Load with Dumbbells.
*Use same load for all sets. Increase load each week.
WEDNESDAY
Max: Power Clean + 5 Push Presses
E2MOM for 8 Rounds
1 Power Clean + 5 Push Presses
*Start with any one pair of plates on the bar.
*Work up to a max in the complex.
*If you hit your max before the 8th round, back off 10-20# and keep performing the complex at that load for all remaining rounds.
-then-
“Clothesline”
AMRAP 12:
2 Push Presses @ 115/80#
2 Situps or GHD Situps
2 Box Jump Overs @ 24/20″
4 Push Presses @ 115/80#
4 Situps or GHD Situps
4 Box Jump Overs @ 24/20″
6 Push Presses @ 115/80#
6 Situps or GHD Situps
6 Box Jump Overs @ 24/20″
…
Up by 2’s Until Finish
Rx+: Only use GHD Situps
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Thunderdome #2
Max Effort: Bench Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows
THURSDAY
“Viking Snatch”
In 2 minutes:
Partner 1: Row 400m
Partner 2: Snatch for max load
*At the end of 2 minutes, swap roles.
*Repeat for 28 minutes
Scored by total load Snatched by both partners. You only score your best Snatch achieved during each interval.
FRIDAY
“Bee’s Knees”
5 Rounds:
1 Minute Chest to Bar Pullups
1 Minute Wallballs
1 Minute Kettlebell Swings @ 53/35#
1 Minute Rest
*Scored by total reps.
SATURDAY
“Speed Bump”
Teams of 3
Only one teammate works at a time.
Divide the reps however you want.
AMRAP 30
2 Rounds
30 Bar-Facing Burpees
30 Hang Cleans @ 95/65#
30 Toes to Bar
30 Thrusters @ 95/65#
100/75 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Cleans @ 115/75#
30 Toes to Bar
30 Thrusters @ 115/75#
100/75 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Cleans @ 135/95#
30 Toes to Bar
30 Thrusters @ 135/95#
Scored by total reps.