Monday
NEW YEARS DAY
Tuesday
CrossFit & Endurance Workout
NEW YEAR, SAME BURPEES
FOR TIME*
2024m Row
Then Immediately Into...
150 Burpees Over Bar
100 Hang Power Clean 52.5/35
*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.
(Score is Time)
RPE 8
Wednesday
Partner Workout
1 Mile Run Together
Immediately Into...
20 Rounds
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 KB Swings 24/16
Immediately Into...
1 Mile Run Together
(Score is Rounds + Reps)
Time Cap 40 minutes
RPE 8
Fitness
1200m Run Together
Immediately Into...
20 Rounds
2 Up-Down Pull-Ups
4 DB Strict Press 15/10
8 KB Swings 16/12
Immediately Into...
1200m Run Together
(Score is Rounds + Reps)
Time Cap 40 minutes
RPE 8
Weightlifting
Part 1.
3 Sets
EMOM 3
5 x Strict Press in Split Jerk receiving position
Building weight
Rest 90 seconds between sets
Part 2.
On a 15:00 clock
Build to a heavy
2 x Power Clean + 4 Push Press
Part 3.
EMOM 8
1 x Snatch High Pull + 1 x Hang Squat Snatch
@65-75% 1RM Snatch
Thursday
BENCHMARK DAY
Strength
Thruster for load:
#1: 5 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%
Workout
FRAN!
21-15-9
Thrusters 42.5/30
Pull Ups
Time Cap 6 minutes
Friday
Workout
Performance
AMRAP x 12 MINUTES
15/12 Cal Bike
12 Push-Ups
8 DB Alt. Devils Clean 22.5/15
(Score is Rounds + Reps)
RPE 8
Fitness
AMRAP x 12 MINUTES
12/10 Cal Bike
8 Push-Ups
8 DB Alt. Devils Clean 15/10
(Score is Rounds + Reps)
RPE 8
Post WOD Strength
5x5
Deadlift*
*Build to a Moderate+ weight and stay Moderate+ across all sets.
Weightlifting
Part 1.
3 Sets
EMOM 3
5 x Strict Press in Split Jerk receiving position
Building weight
Rest 90 seconds between sets
Part 2.
Every 2:30 x 8
Clean & Jerk for load:
#1: 1 rep @ 75%
#2: 1 rep @ 80%
#3: 1 rep @ 86%
#4: 1 rep @ 92%
#5: 1 rep @ 97%
#6-8: 1 rep Max
Part 3.
On a 15:00 Clock
4 x Back Squat for load
Establish a 4RM Back Squat
Saturday
Endurance
5RFT
30/24 Cal Row
30 Burpees with 6" reach
30 DB STOH 15/10
(Score is Time)
Time Cap 45 minutes
RPE 8
Partner Workout
Work 90s Rest 90s
6 Rounds
250/200m Row + Max Pull Ups
15/12 Cal Bike + Max Farmers Lunges 20/12.5
RPE 9
Sunday
Skills - Strict Pull Ups
Weightlifting
Part 1.
EMOM 7
1 x No-Feet Power Snatch
@75% 1RM Snatch
Part 2.
EMOM 6
2 x Slow Pull Power Clean
@70% 1RM C&J
Part 3.
On a 13:00 Clock
Establish a 3RM Push Press
HIIT60
EMOM x 32 MINUTES
MIN 1&2 - AMRAP of...3 Strict Pull-Ups + 9 Plate Ground to Overhead (Athlete Choice) + 15 Sit-Ups*
MIN 3 - Plank Hold
MIN 4 - Rest
*Pick-up where you left off.
(Score is Total Rounds + Reps)
RPE 7