Week 21 – 2022
Monday Box Squat 5×5 Muscle snatch + Overhead squat 5 x 3+3 Snatch grip high pull 3-3-3-3-3 Tuesday Bar Muscle up practice EMOM x 21 40 sec on 20 sec off Min 1 – Wall Climbs Min [...]
Week 20 – 2022
Monday Clean & Jerk 3-3-3-3-3 (touch & go) EMOM x 20 Min 1 – 5 Clean & Jerks (touch & go) Min 2 – 10 Pull ups Min 3 – 15/12 Calorie Ski Min 4 – Rest [...]
Week 19 – 2022
Monday Thruster 10-8-6-4-2 Every 6 minutes x 4 9 Thrusters 50/35kg 15 Bar facing burpees 21/16 Calorie row Tuesday 1a) Tib raise 2 x20 1b) Straight / bent leg calf raise 2×20 2a) ATG [...]
Week 18 – 2022
Monday Bench press 5-5-5-5-5 Fight gone bad 3 Rounds 1 minute at each Station Wall balls 9/6kg Sumo deadlift high pull 32/20kg Box Jumps 20” Push press 35/20kg Row Rest Tuesday 1a) Tib [...]
Week 17 – 2022
Monday CrossFit Total Back Squat -1 rep max Press – 1 rep max DeadLift – 1 rep max Tuesday EMOM x 15 Min 1 – 15/12 Calorie Row Min 2 – 10 Handstand Push ups Min 3 [...]
Week 16
Monday EMOM x 10 Power Snatch + Snatch Box squat 5-5-5-5-5 Tuesday 15 minute AMRAP For quality 15 ATG split squats 10 Push ups 5 Chin ups EMOM x 20 Min 1 – Bike Min 2 – Row [...]
Week 15 – 2022
Monday EMOM x 10 Power Snatch + Snatch Box squat 5-5-5-5-5 Tuesday 15 minute AMRAP For quality 15 ATG split squats 10 Push ups 5 Chin ups 3 rounds 800m run 20 Russian swings Wednesday [...]
Week 14 – 2022
Monday Thruster 10-8-6-4-2 EMOM x 20 Min 1 – 15/12 Calorie row Min 2 – 7 Thrusters + 7 Box Jumps Min 3 – 7 Pull ups + 7 Burpees Min 4 – Rest Tuesday 5 Rounds 3 minute [...]
Week 13 – 2022
Monday Deadlift 10-8-6-4-2 10 minute EMOM Odd – 10 Deadlifts Even – 10 Handstand Push ups Tuesday A1) Slant board back squats 5-5-5-5-5 (32X1) Every 7 minutes x 3 10 Toes to bar [...]
Week 12 – 2022
Monday A1) Slant board squats 5-5-5-5-5 (32X1) A2) Chin up 5 x 4-6 reps B1) Alternating double KB reverse lunge 4 x 20 B2) Gorilla row 4 x 20 Tuesday Push Press 5-5-5-3-3-3 Every 9 minutes [...]
