Friday – 5JUN
CROSSFIT
Strength
Front Squat – build to heavy 2 rep
METCON
3 Rounds for Time
400m Run (500m row)
20 Wall Balls 20/14
AT HOME
6 x 400m Run; 2 min Rest between Efforts
Thursday – 4 JUN
CROSSFIT
Strength
EMOM 6
3-5 Strict Pull-up
METCON
For Time
30-20-10
Alternating DB Snatch 50/35
Chest to Bar Pull Ups
BOOTCAMP
For Time:
50 Jumping Jacks
50 Hip Extensions GHD Machine
50 Burpees
50 Box Step Ups
50 Mountain Climbers (Only count one foot)
50 x 5m Lateral Shuffles
50 DB Push Press
50 Lunges
50 Plank to Toe Tap
TRACK
At Altona Middle School Track. Agility Workout. Bring Cleats. It’s ok if you don’t have any.
BARBELL
AT HOME
Oh no not this one again!
For Time
40-30-20-10
V Ups
Burpees
Wednesday – 3JUN
CROSSFIT
18 min AMRAP
8 Handstand Push Up
50 Double Under
8 Deadlift 225/155
50 Double Under
8 Pistol (Alternating 4 each leg)
BARBELL
Low Block Snatch
Low Block Clean
AT HOME
18 min AMRAP
8 Handstand Push Up
50 Double Under
400m Run
50 Double Under
8 Pistols (Alternating 4 each leg)
Tuesday – 2JUN
CROSSFIT
Skill: Ring Muscle Up drills
EMOM for 5 min
3-8 Strict Dips
METCON
AMRAP for 10 min
1-2-3-4…
Ring Muscle Ups (Scale = 1 Ring Pull Ups + 1 Push Up)
Hang Clean 115/85
BOOTCAMP
12 min AMRAP
15 Ring Row
15 Med Ball Cleans
300m Row
Abdominal Wreckage by Josh™ to end the session
BARBELL
AT HOME
Find a Pull Up Bar
10 min AMRAP
1-2-3-4..
Strict Pull Ups
2-4-6-8..
Air Squats
Monday – 1JUN
CROSSFIT
Strength
Back Squat 3 x 5 @ 75-85%
METCON
3 Rounds for Time
12 Jumping Lunges
12 Single Arm DB Hang Clean and Jerk (6ea)
24 Sit-up
200m run
TRACK
At Altona Middle School.
1 x 1000m; Rest 3 min
2 x 800m; Rest 2 min
2 x 400m; Rest 1 min
Cool Down: 800m Run
BARBELL
Mid Block Snatch high Pull + Mid Block Snatch
Mid block power clean + Mid block power clean + Power jerk
AT HOME
3 Rounds for Time:
24 Jumping Lunges
24 Jumping Squats
24 Sit Ups
200m Run
Saturday – Outside Workout
PARTNER WOD
For Time:
80 Tire Flip Jump In and Outs
800m Run (together)
80 Toes to Bar
Friday – 29 MAY
CROSSFIT
EMOM x 25 (5 rd)
1. 3-8 Strict Pull up
2. 8 Bar Facing Burpee
3. 5 Power Clean @50-60%
4. 3-8 Strict Handstand Push Up
5. 10-18 V-up
AT HOME WOD
Find a Pull Up Bar
EMOM x 25 (5 rd)
1. 3-8 Strict Pull up
2. 15 Push Up
3. 3-8 Strict Toes to Bar or Knee Raises
4. 3-8 Strict Handstand Push Ups or 30 sec Handstand Hold
5. 10-18 V Ups
Thursday – 28MAY
CROSSFIT
7 Rounds:
2 min AMRAP
50 Double Unders
6 Deadlift 185/135
max Box Jump 24/20″
-1 min rest-
If Double Unders are a challenge for you, Double Under until the 1 min 10 sec mark of each round then move on.
BOOTCAMP
3 Rounds:
2 min Wall Balls
1 min Rest
2 min Burpees
1 min Rest
TRACK WORKOUT
Agility Drills. Bring cleats if you have some. It’s OK if you don’t. Let’s have some fun. Let’s work on our athleticism.
BARBELL
Snatch From low Blocks
Clean and Jerk From Low Blocks
AT HOME WOD
7 Rounds:
2 min AMRAP
60 Jumping Jacks
20 Air Squats
Max Set of Tuck Jumps in Remaining Time
-1 min rest-
Wednesday – 27 MAY
CROSSFIT
15 min AMRAP
15/12 Cal Row
10 Shoulder to Overhead 105/75
15/12 Cal Row
10 Overhead Squat 105/75
BARBELL
Max Snatch Mid Blocks
Mac Clean Mid Blocks
AT HOME WOD
15 min AMRAP
15 Single Leg Deadlifts on Left
15 Pike Push Ups
15 Single Leg Deadlifts on Right
15 Broomstick Overhead Squats
15 Burpees
Tuesday – 26MAY
CROSSFIT
Skill – Handstand Walk Progressions
WOD – 5 Rounds for Time:
200m Run
25ft Handstand Walk/ 3 Wall Walks
25 Ab mat Sit-ups
10 Kettlebell Swings
22 min Time Cap
BOOTCAMP
3 Rounds for Time:
800m Run
40 Sit Ups
8x 25ft Farmer’s Carry (DB/KB in each Hand)
22 min Time Cap
BARBELL
AT HOME WOD
5 Rounds for Time:
200m Run
25ft Handstand Walk/ 3 Wall Walks / 50 ft Bear Crawl
25 Glute Bridges