Monday 11/04/24
Crossfit:
1-2-3-4-5-6-7-8-9-10
Deadlifts 135/95
2-4-6-8-10-12-14-16-18-20
Alt DB Reverse Lunges
*run 100m after each set
Function:
1-2-3-4-5-6-7-8-9-10
KB Sumo Deadlift 70/53
2-4-6-8-10-12-14-16-18-20
KB Goblet Reverse Lunges
*run 100m after each set;
Tuesday 11/05/24
Crossfit:
Strict HSPU x 5-6 reps
rest 2 minutes x 4 sets
+
6 Rounds for Time
500m Bike Erg
5 Renegade Rows (Push Up/Row/Push Up/Row)
rest 2 minutes after each round
Function:
KB-Z press x 6-8 reps
rest 2 minutes x 5 sets
+
6 Rounds for Time
500m Bike Erg
10 DB Floor Press
5 DB Bent Over Rows
rest 2 minutes after each round
Wednesday 11/06/24
Crossfit:
Every 2 minutes, for 10 minutes (5 sets) of:
2 Clean High Pulls + Power Clean
+
10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)
3 Bar-Over Burpees
Function:
Every 2 minutes, for 10 minutes (5 sets) of:
3 sandbag cleans over shoulder
+
10 Rounds for Time
3 DB Clean and Jerks (50/35)
3 Burpees over DBs
Thursday 11/07/24
Crossfit & Function:
Every 5 minutes for 30 Minutes
Intervals 1,3,5
Row 500m/400m
10 KB Side Bends per side
Intervals 2,4,6
Ski 400m/300m
10 Plank Up-downs
Friday 11/08/24
Crossfit & Function:
Gymnastics Skill: Hollow Hold to Superman x 4 reps
rest 2 minutes x 4 sets
+
3 Rounds:
6 Strict Pull-ups
75 unbroken single-unders
10 unbroken deficit reverse Lunges, left
10 unbroken deficit reverse Lunges, right
6 Wall walks
Saturday 11/09/24
Crossfit:
Hang Muscle Snatch + Hang Power Snatch
rest 2 minutes x 4 sets
+
3 rounds for time of:
20 sumo deadlift high pulls
40 sit-ups
20 Box Jumps
Function:
DB Upright Row x 6 reps
rest 2 minutes x 4 sets
+
3 rounds for time
20 Alt. DB Snatches
40 Sit-ups
20 Goblet Squat Jumps
Sunday 11/10/24
Crossfit & Function:
50 Band Facepulls (shared)
16 Rounds (alternating)
10/8 calorie row
10 DB Bench Press
50 Band Tricep Pressdown (shared)