| Mo., 22.06. | Di., 23.06. | Mi., 24.06. | Do., 25.06. | Fr., 26.06. | Sa., 27.06. | So., 28.06. | |
|---|---|---|---|---|---|---|---|
| 07:00 | 07:00–08:00CrossFit7:00 WODCharlotte 5/12 CrossFit – Tue, Jun 23 Warm-up Warm-up 7:00 Flow Weightlifting Strict Press + Push Press (Weight) 5 Sets Every 2:00 Metcon Burpee Challenge EMOM 12 Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Olympic Weightlifting Today’s Focus: Split Jerk
1. Warm up
2. Skill Progression w/ PVC or Barbell
3. Workout
4. Accessories Metcon (AMRAP – Reps) | 07:00–08:00Open BoxOpen Box: 7:00 – 08:00 Uhr 2/7 07:00–08:00CrossFit7:00 WODCharlotte 8/12 CrossFit – Fri, Jun 26 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) FOR TIME TC 20min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | |||||
| 08:15 | 08:15–10:15Open BoxOpen Box: 8:15 – 10:15 Uhr 0/7 | ||||||
| 09:00 | 09:00–10:00Open BoxOpen Box: 09:00 Uhr – 10:00 Uhr 0/10 | ||||||
| 09:15 | 09:15–10:15Open BoxOpen Box: 9:15 – 10:15 Uhr 1/7 | ||||||
| 10:15 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 1/7 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 0/7 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 0/7 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 0/7 | 10:15–12:15Open Box10:15-12:15 Indoor Open Box 4/10 10:15–11:15CrossFit10.15 WODAndreas 5/12 CrossFit – Sat, Jun 27 Warm-up Warm-up 7:00 Flow (together) Metcon Metcon (AMRAP – Rounds and Reps) TEAMS OF 2
RX+ 24 Devils Press 22,5/15 kg Metcon (Weight) start at the 30min mark
In Teams of 2, 3, or 4 Some Pump Mini Pump – Lower Pull and Core | 10:15–11:15CrossFit10.15 WODAndreas 3/12 10:15–12:15Open Box10:15-12:15 Indoor Open Box 2/10 | |
| 11:15 | 11:15–12:15CrossFit11:15 WODAndreas 3/12 | ||||||
| 12:15 | 12:15–13:15CrossFitLunch Time WodCharlotte 8/12 CrossFit – Mon, Jun 22 Warm-up 8:00 Flow Weightlifiting Snatch Deadlift + Power Snatch + Overhead Squat (Weight) EMOM for 10 Minutes 1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 10 ROUNDS FOR TIME
RX+ 10 ROUNDS FOR TIME TC 16min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 12:15–13:15CrossFitLunch Time WodAndreas 8/12 CrossFit – Tue, Jun 23 Warm-up Warm-up 7:00 Flow Weightlifting Strict Press + Push Press (Weight) 5 Sets Every 2:00 Metcon Burpee Challenge EMOM 12 Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Olympic Weightlifting Today’s Focus: Split Jerk
1. Warm up
2. Skill Progression w/ PVC or Barbell
3. Workout
4. Accessories Metcon (AMRAP – Reps) | 12:15–13:15CrossFitLunch Time WodAndreas 12/12 CrossFit – Thu, Jun 25 Warm-up Warm-up 7:00 Flow Weightlifting Bench Press (Weight) 10-8-6-4-2 Metcon Metcon (Time) 2 ROUNDS FOR TIME TC 18min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | ||||
| 15:15 | 15:15–17:15Open Box15:15 – 17:15 Indoor Open Box 1/7 15:15–16:15CrossFit15:15 WODCharlotte 5/12 CrossFit – Fri, Jun 26 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) FOR TIME TC 20min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | ||||||
| 16:15 | 16:15–17:15CrossFitQuality ClassMartin 4/7 CrossFit – Mon, Jun 22 Warm-up 8:00 Flow Weightlifiting Snatch Deadlift + Power Snatch + Overhead Squat (Weight) EMOM for 10 Minutes 1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 10 ROUNDS FOR TIME
RX+ 10 ROUNDS FOR TIME TC 16min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 2/7 16:15–17:15Introduction to CrossFitQuality ClassMartin 2/5 | 16:15–17:15CrossFit16:15 WODMartin 4/12 CrossFit – Tue, Jun 23 Warm-up Warm-up 7:00 Flow Weightlifting Strict Press + Push Press (Weight) 5 Sets Every 2:00 Metcon Burpee Challenge EMOM 12 Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Olympic Weightlifting Today’s Focus: Split Jerk
1. Warm up
2. Skill Progression w/ PVC or Barbell
3. Workout
4. Accessories Metcon (AMRAP – Reps) 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 2/7 | 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 0/7 16:15–17:15CrossFit16:15 WODWilhelm 5/12 CrossFit – Wed, Jun 24 Warm-up Warm-up 7:00 Running + Posterior Flow Metcon Metcon (Time) 5 SETS
RX+ 5 Sets 400 m Run 10 Deadlifts 142,5/92,5 kg TC 19min Accessory 3-4 SETS (Post Workout) Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 16:15–17:15CrossFit16:15 WODMartin 5/12 CrossFit – Thu, Jun 25 Warm-up Warm-up 7:00 Flow Weightlifting Bench Press (Weight) 10-8-6-4-2 Metcon Metcon (Time) 2 ROUNDS FOR TIME TC 18min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 0/7 | 16:15–17:15CrossFitQuality ClassCharlotte 2/7 CrossFit – Fri, Jun 26 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) FOR TIME TC 20min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 16:15–17:15Introduction to CrossFitQuality ClassCharlotte 1/5 | ||
| 17:15 | 17:15–18:15CrossFit17.15 WODMartin 7/12 CrossFit – Mon, Jun 22 Warm-up 8:00 Flow Weightlifiting Snatch Deadlift + Power Snatch + Overhead Squat (Weight) EMOM for 10 Minutes 1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 10 ROUNDS FOR TIME
RX+ 10 ROUNDS FOR TIME TC 16min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 17:15–18:15CrossFitQuality ClassPhilipp 7/7 CrossFit – Tue, Jun 23 Warm-up Warm-up 7:00 Flow Weightlifting Strict Press + Push Press (Weight) 5 Sets Every 2:00 Metcon Burpee Challenge EMOM 12 Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Olympic Weightlifting Today’s Focus: Split Jerk
1. Warm up
2. Skill Progression w/ PVC or Barbell
3. Workout
4. Accessories Metcon (AMRAP – Reps) 17:15–18:15Introduction to CrossFitQuality ClassWilhelm 1/5 | 17:15–18:15CrossFit17.15 WODWilhelm 6/12 CrossFit – Wed, Jun 24 Warm-up Warm-up 7:00 Running + Posterior Flow Metcon Metcon (Time) 5 SETS
RX+ 5 Sets 400 m Run 10 Deadlifts 142,5/92,5 kg TC 19min Accessory 3-4 SETS (Post Workout) Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 17:15–18:15CrossFit17.15 WODMartin 5/12 CrossFit – Thu, Jun 25 Warm-up Warm-up 7:00 Flow Weightlifting Bench Press (Weight) 10-8-6-4-2 Metcon Metcon (Time) 2 ROUNDS FOR TIME TC 18min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 17:15–18:15CrossFit17.15 WODCharlotte 3/12 CrossFit – Fri, Jun 26 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) FOR TIME TC 20min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 17:15–18:15Open BoxOpen Box: 17:15 – 18:15 1/10 | ||
| 18:15 | 18:15–19:15CrossFit18:15 WODWilhelm 11/12 CrossFit – Mon, Jun 22 Warm-up 8:00 Flow Weightlifiting Snatch Deadlift + Power Snatch + Overhead Squat (Weight) EMOM for 10 Minutes 1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 10 ROUNDS FOR TIME
RX+ 10 ROUNDS FOR TIME TC 16min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 18:15–20:15Open Box18:15 – 20:15 Indoor Open Box 0/7 | 18:15–19:15CrossFit18:15 WODPhilipp 8/12 CrossFit – Tue, Jun 23 Warm-up Warm-up 7:00 Flow Weightlifting Strict Press + Push Press (Weight) 5 Sets Every 2:00 Metcon Burpee Challenge EMOM 12 Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Olympic Weightlifting Today’s Focus: Split Jerk
1. Warm up
2. Skill Progression w/ PVC or Barbell
3. Workout
4. Accessories Metcon (AMRAP – Reps) 18:15–19:15Open BoxOpen Box: 18:15 – 19:15 0/7 | 18:15–19:15CrossFit18:15 WODMoritz 6/12 CrossFit – Wed, Jun 24 Warm-up Warm-up 7:00 Running + Posterior Flow Metcon Metcon (Time) 5 SETS
RX+ 5 Sets 400 m Run 10 Deadlifts 142,5/92,5 kg TC 19min Accessory 3-4 SETS (Post Workout) Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 18:15–19:15CrossFit18:15 WODCharlotte 9/12 CrossFit – Thu, Jun 25 Warm-up Warm-up 7:00 Flow Weightlifting Bench Press (Weight) 10-8-6-4-2 Metcon Metcon (Time) 2 ROUNDS FOR TIME TC 18min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 18:15–20:15Open Box18:15 – 20:15 Indoor Open Box 0/7 | |||
| 19:15 | 19:15–20:15CrossFit19:15 WODMoritz 6/12 CrossFit – Mon, Jun 22 Warm-up 8:00 Flow Weightlifiting Snatch Deadlift + Power Snatch + Overhead Squat (Weight) EMOM for 10 Minutes 1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat Metcon Metcon (Time) 10 ROUNDS FOR TIME
RX+ 10 ROUNDS FOR TIME TC 16min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets |
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
EMOM for 10 Minutes
1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 60/42,5 kg
RX+
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 70/47,5 kg
TC 16min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]
1:00 [Forearm Smash]
*Rest as needed between sides, movements and sets.
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
EMOM for 10 Minutes
1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 60/42,5 kg
RX+
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 70/47,5 kg
TC 16min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]
1:00 [Forearm Smash]
*Rest as needed between sides, movements and sets.
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
EMOM for 10 Minutes
1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 60/42,5 kg
RX+
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 70/47,5 kg
TC 16min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]
1:00 [Forearm Smash]
*Rest as needed between sides, movements and sets.
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
EMOM for 10 Minutes
1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 60/42,5 kg
RX+
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 70/47,5 kg
TC 16min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]
1:00 [Forearm Smash]
*Rest as needed between sides, movements and sets.
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
EMOM for 10 Minutes
1 Snacth Deadlift + 1 Power Snatch + 1 Overhead Squat
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 60/42,5 kg
RX+
10 ROUNDS FOR TIME
16 Air Squat
8 Toes to Bar
4 Power Snatch 70/47,5 kg
TC 16min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]
1:00 [Forearm Smash]
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
5 Sets
Every 2:00
3 Strict Press + 3 Push Press
EMOM 12
45 seconds Max Burpees Over Bar
15 second Rest
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch
1:00 [Birddog
*Rest as needed between sides, movements and sets.
Today’s Focus: Split Jerk
1. Warm up
- Cardio (Jump Rope / Ergs) 2-3 min
- Dynamic Stretching
2. Skill Progression w/ PVC or Barbell
- Dip & Drive
- Footwork
- Catch
3. Workout
- 5-6 sets x 2 reps Split Jerks
- light to moderate weight
4. Accessories
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
5 Sets
Every 2:00
3 Strict Press + 3 Push Press
EMOM 12
45 seconds Max Burpees Over Bar
15 second Rest
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch
1:00 [Birddog
*Rest as needed between sides, movements and sets.
Today’s Focus: Split Jerk
1. Warm up
- Cardio (Jump Rope / Ergs) 2-3 min
- Dynamic Stretching
2. Skill Progression w/ PVC or Barbell
- Dip & Drive
- Footwork
- Catch
3. Workout
- 5-6 sets x 2 reps Split Jerks
- light to moderate weight
4. Accessories
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
5 Sets
Every 2:00
3 Strict Press + 3 Push Press
EMOM 12
45 seconds Max Burpees Over Bar
15 second Rest
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch
1:00 [Birddog
*Rest as needed between sides, movements and sets.
Today’s Focus: Split Jerk
1. Warm up
- Cardio (Jump Rope / Ergs) 2-3 min
- Dynamic Stretching
2. Skill Progression w/ PVC or Barbell
- Dip & Drive
- Footwork
- Catch
3. Workout
- 5-6 sets x 2 reps Split Jerks
- light to moderate weight
4. Accessories
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
5 Sets
Every 2:00
3 Strict Press + 3 Push Press
EMOM 12
45 seconds Max Burpees Over Bar
15 second Rest
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch
1:00 [Birddog
*Rest as needed between sides, movements and sets.
Today’s Focus: Split Jerk
1. Warm up
- Cardio (Jump Rope / Ergs) 2-3 min
- Dynamic Stretching
2. Skill Progression w/ PVC or Barbell
- Dip & Drive
- Footwork
- Catch
3. Workout
- 5-6 sets x 2 reps Split Jerks
- light to moderate weight
4. Accessories
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
5 Sets
Every 2:00
3 Strict Press + 3 Push Press
EMOM 12
45 seconds Max Burpees Over Bar
15 second Rest
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch
1:00 [Birddog
*Rest as needed between sides, movements and sets.
Today’s Focus: Split Jerk
1. Warm up
- Cardio (Jump Rope / Ergs) 2-3 min
- Dynamic Stretching
2. Skill Progression w/ PVC or Barbell
- Dip & Drive
- Footwork
- Catch
3. Workout
- 5-6 sets x 2 reps Split Jerks
- light to moderate weight
4. Accessories
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00 →
200m Moderate Run
4 Deadlifts (light)
4 Push-Ups
5 SETS
400m Run
8 Deadlifts 142,5/ 92,5 kg
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
RX+
5 Sets
400 m Run
10 Deadlifts 142,5/92,5 kg
TC 19min
3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Foam Roll Up Wall
1:00 [Open Book]
*Rest as needed between sides, movements and sets.
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00 →
200m Moderate Run
4 Deadlifts (light)
4 Push-Ups
5 SETS
400m Run
8 Deadlifts 142,5/ 92,5 kg
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
RX+
5 Sets
400 m Run
10 Deadlifts 142,5/92,5 kg
TC 19min
3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Foam Roll Up Wall
1:00 [Open Book]
*Rest as needed between sides, movements and sets.
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00 →
200m Moderate Run
4 Deadlifts (light)
4 Push-Ups
5 SETS
400m Run
8 Deadlifts 142,5/ 92,5 kg
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
RX+
5 Sets
400 m Run
10 Deadlifts 142,5/92,5 kg
TC 19min
3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Foam Roll Up Wall
1:00 [Open Book]
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Upright Rows (each)
10-8-6-4-2
Build in Weight
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups 60/50 cm
50 Push Ups
TC 18min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch
1:00 [Supine Twist
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Upright Rows (each)
10-8-6-4-2
Build in Weight
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups 60/50 cm
50 Push Ups
TC 18min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch
1:00 [Supine Twist
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Upright Rows (each)
10-8-6-4-2
Build in Weight
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups 60/50 cm
50 Push Ups
TC 18min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch
1:00 [Supine Twist
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Upright Rows (each)
10-8-6-4-2
Build in Weight
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups 60/50 cm
50 Push Ups
TC 18min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch
1:00 [Supine Twist
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
FOR TIME
1000/850m Row
50 Thrusters 20/15 kg
60 Pull-Ups
50 Thrusters 20/15 kg
1000/850m Row
TC 20min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch
1:00 [Banded Quadruped Rotations]
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
FOR TIME
1000/850m Row
50 Thrusters 20/15 kg
60 Pull-Ups
50 Thrusters 20/15 kg
1000/850m Row
TC 20min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch
1:00 [Banded Quadruped Rotations]
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
FOR TIME
1000/850m Row
50 Thrusters 20/15 kg
60 Pull-Ups
50 Thrusters 20/15 kg
1000/850m Row
TC 20min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch
1:00 [Banded Quadruped Rotations]
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
FOR TIME
1000/850m Row
50 Thrusters 20/15 kg
60 Pull-Ups
50 Thrusters 20/15 kg
1000/850m Row
TC 20min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch
1:00 [Banded Quadruped Rotations]
*Rest as needed between sides, movements and sets.
7:00 Flow (together)
0:00–2:00 Easy Jog Together
2:00–5:00
2 Rounds
10 Alternating Lunges
4 Up Downs
4 Inchworms
4 Roll and Reach
4:00–7:00
2 Rounds
25-50m Run
4 Burpees
4 Double Dumbbell Deadlifts
4 Double Dumbbell Hang Snatch
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil’s Press 22,5/ 15kg (Split)*
-Rest until 30:00, then move on to Part 2-
RX+
24 Devils Press 22,5/15 kg
start at the 30min mark
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
Mini Pump – Lower Pull and Core
4 sets
6 Deadlift @ RPE 7/10
15 Weighted Hip Thrust @ RPE 8/10
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar
-rest 2:00 between sets-