Mon Tue Wed Thu Fri Sat Sun

28

  • Pause Snatch : 1-1-1-1-1
  • Snatch Balance : 1x1
  • 5 RFT: Kettlebell Swings and Burpees
  • AMRAP 10 mins: Prowler Pushes, Sandbag Over Shoulders and Sandbag Bear Hug Carries

29

  • Kelly

30

  • FT: Rope Climbs and Shoulder-to-Overheads
  • 4x AMRAP 4 mins w/ Buy-in: Rows, Muscle-ups, Strict Handstand Push-ups and Deadlifts
  • 4x AMRAP 4 mins: Rows, Muscle-ups, Handstand Push-ups and Deadlifts
  • Every 1 min for 7 mins: Power Clean & Jerk
  • Reverse Hyper : 3x15
  • 8 RFQ: Front Rack Holds

31

Nov | 1

  • Run : 3x 1 mi, rest 1:1
  • CrossFit Games Open 20.4 - Rx'd

2

  • FQ: Wall Squats, Cossack Squats and Squat Holds
  • FT: Bike Calories; 6x Hang Power Cleans, Alternating Front Rack Lunges...
  • Pin Front Squat : 3-3-3-1

3

4

  • Hang Snatch : 2-2-1-1-1
  • Snatch Pull : 1-1-1
  • 3 RFT: Row Calories, Push Press and Ring Muscle-ups
  • 3 RFT: Row or Bike Calories, Push Press and Muscle-ups
  • "Death By" - Prowler Pushes : 1 rep + 1 rep / 1 min

5

  • FT: Wall Balls, Clean & Jerks and Burpee Toes-to-bars
  • 3 RFT: Machine Calories and Kettlebell Swings
  • FQ: Dead Hangs and L-Sits

6

  • Every 1 min for 7 mins: Cluster
  • 4 RFT: Shuttle Runs, Box Jumps, Chest-to-bar Pull-ups and Double Unders
  • 4 RFT: 10 Meter Shuttle Runs, Box Jumps, Chest-to-bar Pull-ups and Double Unders

7

8

  • 3 Position Clean : 1-1-1-1
  • CrossFit Games Open 20.5 - Rx'd
  • Push Press + Split Jerk : 1-1-1-1-1

9

  • Back Squat : 7-7-7
  • Chipper: Rope Climbs, Strict Handstand Push-ups, GHD Sit-ups and 800 m

10

11

  • Every 1 min for 10 mins: Snatch

12

  • Reverse Hyper : 3x20
  • FQ: Kettlebell Farmers Carries, Kettlebell Snatches, Double Kettlebell Front Rack Carries and 2 more
  • Monostructural Cardio : 1x 20 mins

13

14

15

  • 21-15-9: Wall Balls and Power Snatches
  • Every 1 min for 10 mins: Clean & Jerk

16

  • Pause Front Squat : 3-3-2-2-1

17

18

  • Snatch Balance : 3-3-1-1-1
  • 3 Position Muscle Snatch : 2-2-2

19

  • AMRAP 6 mins: Legless Rope Climbs and Hang Squat Cleans
  • Sandbag Bear Hug Carry : 1x 10 mins and Sandbag Over Shoulders
  • FT: Rows, Clean & Jerks, Rows and 17 more
  • FT: Rows and Clean & Jerks
  • FT: GHD Sit-ups and Chest-to-bar Pull-ups
  • 3 RFQ: Band Pull Aparts, Band Rows and Band Tricep Extensions

20

  • Every 1 min for 5 mins: Bike Calories, Hang Power Snatches, Hang Squat Snatches and Overhead Squats
  • Alt EMOM 12 mins: Wall Balls and Box Jump Overs
  • 3 RFQ: Reverse Hypers and Bird Dogs

21

  • Alt EMOM 12 mins: Wall Balls and Box Jump Overs

22

23

24

25

26

27

28

29

30

Dec | 1