3 rounds of
10 x Dead Swing
5-5 x Press
20 x XV-up

3 rounds of
1 min Plank
15 x Russian Swing

Wod
6 rounds of
Amrap 3’
3-3 x Snatch
6 x Push-Up
9 x Air Squat
Rest 2’

Back Squat

3 x 3 x 70%

3 Rounds For Time:
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups

Deadlift

5 x 4 x 68% Dead Stop

5 x 4 x 73% TnG

EMOM 40
1) Row 15 cal
2) KB Swing 15
3) KB Front Rack Lunge 16 (8+8)
4) Rest
@ 24 kg KB

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM

Training plan for December

1. Chest, back, shoulders, biceps
2. Legs, core
3. Running / aerobic work
4. Back, shoulders, biceps + yoga
5. Legs, core OR crossfit (6. Optional running)

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Chest, back, shoulders, biceps
- Bench press
- Pull ups
- Incline DB press
- Single arm DB row
- Chest flyes/shoulder press machine
- Lat pull down narrow grip
- Push up + KB push press + ring row + v-ups
- Bicep curl Z-bar

2.Tuesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, Smith/DB
- Hamstring curl
- Quad extension
- Abduction
- Ab machine
- Weighted sit ups

3.Wednesday
75-80 min
- Running or ergs
- EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps + yoga
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- Arnold press + lateral raise
- Bicep curl machine + bicep curl DB's/plate

5.Saturday
105 min
Legs, core
- Lunges
- Romanian deadlift/staggered stance deadlift/deadlift
- Bulgarian split squat (foot on plate)/cable kick
- Hamstring curl
- Quad extension
- Weighted back extension
- STTB
- Walking lunges + goblet squats + sit ups + DU

5 RFT :

3 Rope Climbs
20/15 Calorie Bike Erg
10 Thusters 52,5/37,5kg

TC 20

• Lets see if we can complete rope climbs in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to make rep.

• Use the bike as a place to recover in this workout.

• Lets aim 1-2 sets in thrusters. If we need to take a break, try to keep your rest 10s or less.

For Time
21 – 15 – 9
Deadlift (90 kg/ 70 kg)
Bar over burpee
Wall balls (9 kg/ 6 kg)
Box jump (60 cm/ 50 cm)