Thursday 130826
CrossFit W.O.D Strength: On A 15:00 Min Running Clock: Build Up For The Following Complex: 1 Squat Clean 1 Front Squat 1 Push Jerk Metcon: 02:00Min On/ 01:00 Min Off x 5 Sets: 10 Hang Power Cleans #60/43kg 7 HSPU Into Max Reps: Abmat
Wednesday 120826
CrossFit W.O.D Strength: Bent-Over Rows 5x6 Metcon: For Time: 200m 2KB Farmer's Carry #2x24/16kg Into 5 Rounds for Time: 20 Air Squats 10 Push Ups 5 Toes To Bars Into 200m Farmer's Carry CrossFit Strength Part A: Tempo Romanian Deadlift 6-6-4-4 @41X1 (4
Tuesday 110826
CrossFit W.O.D Strength: Back Squats 5-5-3-3-3 Metcon: 4 Rounds For Time: 24/18 Cals Row/18/14 Cals Echo 16 1DB Over Head Lunges #1x22.5/15kg CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.) Air Squats 2.) Burpee Broad Jumps (In 7.5m Segments) 3.
Monday 100826
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Metcon: 12:00 Min AMRAP: 30 Double Unders 15 V-Ups 15 2KB Deadlifts #2x32/24kg CrossFit Endurance E04:00MOMx6 Alternating Rounds: 1.) 400M Run Into AMRAP: 15 WallBall Shots #10/6kg 12
Sunday 090826
CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:
Saturday 080826
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups
Friday 070826
CrossFit W.O.D Strength: Push Press 5-5-3-3-3 Metcon: For Time: 1,2,3...10: Deadlifts #80/55kg Lateral Burpees over the bar CrossFit Weightlifting Part 1: Muscle Snatch High Hang Snatch 3x(2+2)@40-45% 3x(1+2) @45-55% Part 2: Snatch Pull Hang Snatch Above The Knee Hang
Thursday 060826
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: 00:30 Sec On\00:30 Sec Offx6 Rounds: 1.) Toes To Bars 2.) Cals Bike 3.)Sandbag Cleans #75/50kg CrossFit Endurance 8 Rounds For Time: 200m Run 2 Wallwalks 4 Burpee Box Jumps 8 2DB Box
Wednesday 050826
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: 15:00 Min AMRAP: 400m Run 20 Wallball Shots #10/6kg 40 Double Unders CrossFit Strength Part A: Tempo Strict Press 5x4 @1131 Part B: E04:00MOMx4 Rounds: 5\5 2DB Bulgarian Split Squats 5 Weighted Push Ups Part
Tuesday 040826
CrossFit W.O.D Strength: E02:00x8 Sets: 3 OverHead Squats Metcon: 12:00 Min EMOM (For Max Reps): 1.)OverHead Squats #43/30kg 2.)Alt. Lunges 3.)Rope Climbs CrossFit Endurance Part A: For Time: 800m Run 50 Tuck Ups 400m Run 40 V-Ups 200m Run 30 Knees To
Monday 030826
CrossFit W.O.D Strength: Weighted Pull Ups 4x5 *10\10 KB Side Crunch Per Side After Each Set. Metcon: 5 Rounds For Time: 18/15 Cals Row 15 Box Jump Overs #60/50cm 10 STOH #60/43kg CrossFit Endurance E05:00MOMx7 Rounds: 10 1DB Overhead Lunges #1x15/10kg 15
Sunday 020826
CrossFit W.O.D Strength: Deadlift 5-5-3-3-2-2 Metcon: "Fran" For Time: 21-15-9 Thrusters #43/30kg Pull Ups CrossFit Strength Part A: Back Squats 4x6 @75%/@7RPE Part B: 4 SuperSets: 6\6 Tempo 1DB Bent-Over Rows @1231 00:15-00:20 Sec Hanging L-Sit Part C: 2 Rounds For