Gymnastics
-Kip to L-Sit
-Wallwalks
Workout
11min AMRAP
1-2-3-4-5…
Squat Cleans 100/65kg
8 Burpees after each set
Buddy WorkoutÂ
Complete 5 Rounds of
30 Sync DB Hang C&J (sync)
30 Box Jump Over (share)
Then
5 Rounds
30 Pushups (share)
30 DB Stepup (share)
(25min Time Cap)
Workout
15min AMRAP
3-6-9-12-15-18…
Shoulder to Overhead
Deadlifts
Burpee over Bar
60/40kg
Gymnastics
Hollow/Arch Hold
3sets x 30sec each
Kip to L-Sit
12-12-12
Strict Pullups
8-8-8
Workout
50/35 Cal Row/Ski/Bike
4 Rounds
25 KB Swings
20 Goblet Squat
15 KB SDHP
30sec Rest
Conditioning
Alt EMOM x 10min
Min 1- 30sec KB OH Hold p/side
Min 2- Max Double Unders
Buddy Workout
10 Alternating Rounds
30 Double Unders
20 Deficit Reverse Lunge
10 Sync KB Snatch
24/16kg
(20min Cap)
Gymnastics
1min ON / 1min OFF
Max HSPU / HS Hold
Workout
8min AMRAP
6 Deadlifts 100/65kg
12 Wallballs
Rest 2 min
12 Frontsquats 60/35kg
24 V-Ups
Conditioning
4 Sets
Reverse Lunge into Lateral Stepup
6 p/side
Pushup into Renegade Row
6 p/side
Workout
27-21-15-9
Single Arm DB Thruster 22.5/15kg
Cal Row/Bike
Box Jumps
(15min Cap)
Gymnastics
Alternate exercise every min x 4 Rounds
min 1- 12 Kipping L-Sit
min 2- 30sec Hollow Rock
Weightlifting
For time
30 Squat Clean & Split Jerk
@ 60/40kg
(8min Cap)
Crossfit
Weightlifting:
Snatch Push Press
6-6-6-6
Overhead Squat
8-8-8-8
Snatch Deadlift
10-10-10-10
Workout:
21-15-9
Hang Snatch 40/30kg
Barbell Pushups
Box Jump
Recovery
Weightlifting:
Snatch Push Press
6-6-6-6
Overhead Squat
8-8-8-8
Snatch Deadlift
10-10-10-10
Workout:
4 Rounds
8 Hang Snatch 40/30kg
8 Barbell Pushups
8 Box Jump
Bodyweight
Gymnastics:
Wallwalk
6-6-6-6
Pushups to Shoulder tap
12-12-12-12-12
Kickover to Handstand Hold
6sets x 18sec Hold
Workout:
42-30-18
Mountain Climbers
Alt V-Ups
Squat Jumps over Object
CrossFit
Workout
75 KB Swings
75 Goblet Reverse Lunge
75 KB Push Press
75 KB Deadlift
*After each set complete 75 Cal Bike/Row
Recovery
2 Rounds
30 Pushup
30 Situps
30 KB Swings
30 KB SDHP
*150 Skips after each set
Bodyweight
5 Rounds
30 Pushup
30 Situps
30 Lunge Jumps
15 Burpees
*150 Skips after each set
CrossFit & Home Workout
Workout:
6 Rounds
40 Air squats
60sec Plank hold
Conditioning:
Alternating EMOM x 6 Rounds (12min)
Min 1- 13 Toes2Bar / 26 V-Ups
Min 2- 20 Box Overs
CrossFit
Conditioning:
30sec ON / 30 sec OFF X 3 sets
Max distance Row/Assault Bike
Then
90sec ON / 90sec OFF x 1set
Max distance Row/Assault Bike
Workout:
5 Min to complete
3-6-9-12
Thrusters 40/30kg
Burpee over Bar
Rest 2 Min
5 Min to complete
15-18-21
Push Press 40/30kg
Deadlift
Rest 2 Min
5 Min to complete
24 Backsquats 40/30kg
27 Cal Row/Bike
Recovery
Conditioning:
45sec ON / 60sec OFF X 4 sets
Distance Row/Assault @ Moderate Speed
Workout:
4sets
8 Thrusters
8 Burpee
Rest 2min
4sets
8 Pushpress
8 Deadlifts
Cooldown:
5 min long slow cardio
Skipping/running
Bodyweight
Conditioning:
30sec ON / 30 sec OFF X 3 sets
Max distance Row/Assault Bike
Then
90sec ON / 90sec OFF x 1set
Max Lunge Jump
Workout:
5 Min to complete
3-6-9-12-15-18-21
Airsquats
Pushups
Rest 2 Min
5 Min to complete
15-18-21-24-27-30
Lunges
Double Unders
Rest 2 Min
5 Min to complete
36x 5m Shuttle Runs
Warmup
For all programming
Stretch 10min
CrossFit
30-25-20-15-10
DB Hang Snatch
DB Overhead Lunge 22.5/15kg
Situps
*30/20 Cal Buy In each Round
Recovery
6sets
10 Curl to Press
10 Farmers Lunge
10 Situps
1min Slow Cardio
1min Rest
Bodyweight
6-5-4-3-2
Wallwalks
60-50-40-30-20
Lunge Jumps
30-25-20-15-10
Situps
CrossFit
Conditioning:
4 Sets
20 Close Stance Squat
10p/s Single Leg Deadlift
Workout:
13min AMRAP
10 Clean & Jerks 50/35kg
30sec L-Sit
Rest 1min
Recovery
Conditioning:
4 Sets
20 Close Stance Squat
10p/s Single Leg Deadlift
Workout:
13min AMRAP
5 Clean & Jerks
15sec L-Sit
Rest 1min
Bodyweight
Conditioning:
4 Sets
20 Close Stance Squat
10p/s Single High Jumps
Workout:
10 Rounds
7 Pushups
7 Pushup to Burpee In-Out
7 Half Burpees
7 Squat Jumps
Rest 1min
Warm Up
For all programming
Row / Bike / Run
30s Slow / 20s Moderate / 10s Sprint
X 3sets
Then
3 Rounds
6 T-Pushups
12 Mountain Climbers
18 Lunge Jumps
CrossFit
KB “Fight Gone Bad”
3 Rounds
1min – Goblet Squat
1min – Sumo Deadlift High Pull
1min – Box Jumps
1min – Push Press (single arm)
1min – Burpees
1min – REST
24/16kg
Recovery
KB “Fight Gone Bad”
*Scaled weight
*30sec ON / 30sec OFF
Bodyweight
Bodyweight “Fight Gone Bad”
3 Rounds
1min – Lunge Jump
1min – Dips
1min – Object Jump Over
1min – Push up to Shoulder Tap
1min – 5m Shuttle Runs
1min – REST
Warm Up
For all programs
3 Rounds
1min Skip/Row/Bike
5 Inchworms
10 Samson lunges
CrossFit
Deadlifts
8-8-8-8
Workout
12 Min AMRAP
24 Lateral Bar Hops
12 Push Press 40/30
12 KB Russian Twist 12/8KG
REST 2 MIN
3MIN Max CAL
Bike/Ski/Row/Double Unders
Covid Recovery
Row/Bike/Ski/Skip
2min ON/ 2min OFF x 4sets
Workout
5 Rounds
10 Pushups
10 Situps
10 Airsquats
Bodyweight
2min ON/ 1min OFF x 4 sets
Max Double Unders / DU Practice
Workout
5 Rounds
15 Hand Release Pushups
20 Squat Jump over Object (Knee height)
25 Burpee In-Outs
Home WorkoutÂ
Warm Up:
10min Light Jogging
Conditioning:
4 sets
10p/s Reverse (L then R)
10p/s Split Lunge Jumps (L then R)
10p/s Side Lunge (L then R)
Workout
15min AMRAP
15 Spider Pushups
20 Mountain Climbers
25 Double Unders / Star Jumps
Home Workout
Warm Up:
Stretch +- 10min
Conditioning:
4 sets
x Squat complex
5 x V-up complex
5 x Pushup complex
Rest 2 min between sets
Workout:
For Time
5 Rounds
5 Reverse Burpees
10 Normal Burpees
Home Workout
Warm Up :
5min Skipping
* every break = 10 Shoulder Taps
Then
10 Knee Push Ups
10 Situps
10 Airsquats
Workout:
Bodyweight “Cindy”
20min AMRAP (As many Rounds as possible)
10 Pushups
20 Situps
30 Airsquats
Home Workout
Warm Up:
Every min x 5min (5sets) complete
10*Start Jumps
*Increase with 5 reps every min(10-15-20-25-30)
Conditioning:
4sets
30sec Plank
Wallwalk into
30sec Handstand Hold
Workout:
TABATA
20sec Work 10sec REST x 8 sets p/exercise
-Airsquats
-Burpees
-Pushups
-V/Sit-ups