Thursday

4 x RFT

15 x Clean & Jerk (40/30)
10 x Strict Pullups
15 x Barbell walking lunges (40/30)

Wednesday

Rest day

5:30pm: Catch up/ open gym
6:30pm: Skills

Tuesday

Crossfit open WOD 1:

As many burpees in possible in 7 mins

Monday

For Time:

Run 800m
50 x Double Unders
30 x O/H Squats 30/20
50 x Double Unders
Run 800m

Saturday

9:00am weight lifting

10:00am

150 x KB Swings

On the minute every minute:

3 x Burpee Tyre Jumps

Friday

Partner WOD

"the hare and the tortoise"

2 x AMRAP 10 Mins

10 x Push Press
15 x KB Swings
20 x Squats
25 x Double Unders
200m

Partner A completes reps then Partner B runs.

Then swap places for 2nd 10 min AMRAP

Thursday

As fast as possible complete:

3 RFT
10 x Dead lifts (60/40)
10 x Bar facing burpees
3 RFT
10 x SDHP (60/40)
10 x Pull ups
3 RFT
10 x Clean & Jerk (60/40)
10 x Push ups

Wednesday

Final CFV Games WOD

Tuesday

Rest/ catchup

Open Gym: catch up on last weeks games WOD, work on your skills or rest up for the final CFV WOD games workout on Wednesday.

Monday

For time:

20 x Burpee complex
(HR pushup/squat/pull up/toes to bar)

Then:

AMRAP 10 minutes

10 x Knees to elbows
10 x Tyre Jumps
200m

Saturday

9am weight lifting

10am

"Seven sevens"

7 RFT

7 x pull ups
7 x Squats
7 x push ups
7 x tyre jumps
7 x knees to elbows
7 x push press
7 x burpees

Friday

Partner WOD

As far as possible in 30 minutes.

5/10/15/20/25/30 etc

KB Swings
Burpees
Hanging squat cleans
Push ups
Pull ups
200m

1 x person completes All reps at a time. Partner B begins reps when Partner A starts the 200m.

Thursday

Gymnastics Practice:

Spend 10 minutes practicing HSPU, pullups and Muscle ups

Then total reps:

4 x minutes SDHP (50/40)
3 x minutes KB Swings
2 x minutes HSPU
1 x minute Burpees

(no break between rounds)

Wednesday

Rest day

CFV Games WOD 5

Tuesday

3 rounds for max reps:
Strict pullups
Rest 2 minutes between rounds

Then:

3 RFT

3 x Wallwalks
12 x Push Press (40/30)
400m

Monday

For Time:

150 x KB swings

on the minute every minute stop and complete:

3 x Burpee Pull ups

Saturday

9am
Olympic lifting

10am
5 RFT
10 x Pull ups
20 x KB Swings
30 x Tyre Jumps
40 x Double Unders

Friday

Partner WOD

Max kgs in:

4 x minutes O/H squats
4 x minutes Clean and Jerk
4 x minutes Front Squats
4 x minutes Dead lifts

Rest 3 x minutes between sets

Then max distance:

5 x minutes O/H Kettlebell walk

Thursday

AMRAP 12 minutes

5 x Burpee Plate Jumps
10 x Toes to Bar
15 x Squats

Wednesday

Rest Day

CFV games WOD 4

Tuesday

21/15/9

SDHP (40/30)
O/H Walking Lunges (15/10)
Double Unders

Monday

5 RFT

5 x Toes to Bar
10 x Pull ups
15 x HR Pushups
200m

Saturday

9:00am
Olympic lifting

10:00am

3 RFT

800m
Max pull ups

Friday

Villain WOD "Doofus"

In pairs complete by any means:

40 x Turkish get ups (16/12)
40 x Burpee Deck Squats
40 x Clap Push ups
40 x Wall walks

1km O/H barbell walk (30/20)

Thursday

7 RFT

3 x Squat clean & jerks (60/40)
35 x Double Unders