Workout Of The Day

A)

4 Rounds For Time:

60 Double Unders
20 DB Thrusters 2×16/12kg
15 Burpees

90s Rest

B)

4 Sets:

4-6 Supine Medball Hamstring Curls @5011

90s Rest

Rest Day

Workout Of The Day

Benchmark Friday

A)

Every 2:30 min x 4 Sets:

8 Back Squats

4 min Rest

Every 2:00 min x 5 Sets:

6 Push Presses

B)

CrossFit Games Event #4

For Time:

1.000m Row

or

60/45 cal Air Bike

or

800m Run

Workout Of The Day

A)

For Time:

25 Alt. Single Arm DB Devil Presses 22,5/16kg
400m Run
50 Sit Ups
400m Run
50 Alt. Single Arm DB Overhead Lunges 22,5/16kg
400m Run
50 Push Ups
400m Run

B)

3 Sets:

10-12/10-12 Single Leg DB Romanian Deadlifts

1 min Rest

Functional Bodybuilding

Push Day FFR

A)

4-5 Sets:

4 Bench Presses

2:30 min Rest

B)

4-5 Sets:

6-8 Strict Presses

2:30 min Rest

C)

2-3 Sets:

60s (Weighted) Plank Hold

30s Rest

10-12 DB Floor Presses @30X1

60s Rest

Push Day East

A)

4-5 Sets:

3 Back Squats @21X1

2 min Rest

B)

3-4 Sets:

6-8 Strict Presses @30X2

60s Rest

60s (Weighted) Plank Hold

90s Rest

C)

2-3 Sets:

4-6/4-6 Deficit Front Rack Reverse Lunges

30s Rest

10-12 DB Floor Presses @30X1

60s Rest

Workout Of The Day

A)

5 Rounds For Time:

10 Box Jumps 60/50cm
12 Shoulder Taps In Pike Position
7/7 Single Arm DB Hang Clean & Jerks 22,5/16kg
12 Shoulder Taps in Pike Position

B)

3 Sets:

6/6 Lateral Goblet Box Step Ups With Controlled Descent

1 min Rest

6-8/6-8 Single Arm DB Strict Presses

1 min Rest

Workout Of The Day

A)

Hang Squat Snatches

3 – 3 – 3 – 3 – 3

B)

5 min AMRAP:

8 Overhead Squats 35/25kg
8 Pull Ups

4 min Rest

5 min AMRAP:

8 Overhead Squats 35/25kg
8 Burpees