CROSSFIT

Strength

Max Set Deadlift @ Bodyweight

WOD

AMRAP 15:

5 Thrusters (60/40)

15 Dips

50 Double Unders

BFIT

Strength

EMOM 6:

12 DB Deadlifts

5 Burpees

WOD

AMRAP 15:

10 DB Thrusters

15 Dips

50 Double Unders

HOME WORKOUT

“Stay at home Mary”

AMRAP 20:

5 HSPU

10 Pistols

15 Leg Raises

CROSSFIT

WOD

4 Rounds:

14 DB Snatches

7 Single DB Push Press R

7 Single DB Push Press L

REST 1 MIN

14 Pull Ups

7 KB Cleans R

7 KB Cleans L

REST 1 MIN

BFIT

WOD

4 Rounds:

14 DB Snatches

7 Single DB Push Press R

7 Single DB Push Press L

REST 1 MIN

14 Pull Ups

7 KB Cleans R

7 KB Cleans L

REST 1 MIN

HOME WORKOUT

EMOM 25:

Min 1: 1 Burpee

Min 2: 2 Burpees

Min 3: 3 Burpees

Min 4: 4 Burpees

Min 5: 5 Burpees

Min 6: 6 Burpees

Min 7: 7 Burpees

Min 8: 8 Burpees

Min 9: 9 Burpees

Min 10: 10 Burpees

Min 11: 11 Burpees

Min 12: 12 Burpees

Min 13: 13 Burpees

Min 14: 12 Burpees

Min 15: 11 Burpees

Min 16: 10 Burpees

Min 17: 9 Burpees

Min 18: 8 Burpees

Min 19: 7 Burpees

Min 20: 6 Burpees

Min 21: 5 Burpees

Min 22: 4 Burpees

Min 23: 3 Burpees

Min 24: 2 Burpees

Min 25: 1 Burpee

CROSSFIT

S&T

10 Strict Kip Hollows

20 Hanging Flutter Kicks

10 Sandbag Pull Across

20 Mountain Climbers

WOD

60 Hang Cleans (60/40)

60 T2B

(30 Double Unders when you put the bar or come off the rig)

BFIT

S&T

10 Strict Kip Hollows

20 Hanging Flutter Kicks

10 Sandbag Pull Across

20 Mountain Climbers

WOD

6 Rounds:

10 DB Cleans

10 V-Ups

30 Double Unders

HOME WORKOUT

“Ivan the Terrible”

90 seconds of jumping rope
50 Lunges
50 Push Ups
50 Sit Ups
90 seconds of jumping rope
40 Lunges
40 Push Ups
40 Sit Ups
90 seconds of jumping rope
30 Lunges
30 Push Ups
30 Sit Ups
90 seconds of jumping rope
20 Lunges
20 Push Ups
20 Sit Ups
90 seconds of jumping rope
10 Lunges
10 Push Ups
10 Sit Ups

CROSSFIT

Core

4 Rounds:

15 Hollow Rocks

20m Cross Walks

20 Plank Shoulder Taps

10 KB Lift Sit Ups

WOD

2 Rounds:

30 Back Squats (60/40)

20 Burpees Over the Bar

500m Run

BFIT

Core

4 Rounds:

15 Hollow Rocks

20m Cross Walks

20 Plank Shoulder Taps

10 KB Lift Sit Ups

WOD

2 Rounds:

30 DB Squats

20 Burpees Over the Bar

500m Run

CROSSFIT

Strength

4 Rounds:

40m Farmers Carry

10 Banded Back Flies

10 Alt DB Push Press

WOD

10-9-8-7-6-5-4-3-2-1

OHS (45/30)

Burpees

Dbl KB Rev Lunges

BFIT

Strength

4 Rounds:

40m Farmers Carry

10 Banded Back Flies

10 Alt DB Push Press

WOD

10-9-8-7-6-5-4-3-2-1

DB Squats

Burpees

Dbl DB Rev Lunges