26/02/20 Wednesday
Crossfit
A: Deadlift (10RM)
Find 10 RM of the day
- 10 x 95%
- 10 x 90%
Warm-up
3-5 sets of 4-6 reps, make an educated guess, before attempting your 10 rm
B: Pull-ups (10RM  Strict Weighted)
3 x 10 (build-up)
C: Metcon (Distance)
Tabata: For distance
Broad jump throw

Tabata= 8 rounds 20 on/10 off
Blazefit
Metcon (AMRAP - Reps)
25 min Amrap
teams of 2
100 cal machine
100 wallballs
80 AM KB swings
80 Toes to bar
60 Russian twist
60 Box jump
400m Run
40 cal machine

if you finish, go back to the top and start again at the rower 80,80/ 60,60/40,40/ 20,20.
25/02/20 Tuesday
Crossfit
A: Metcon (Distance)
8 min for max distance
Bike or Row
B: Metcon (No Measure)
3 sets
100ft Double OH Carry
10 /side weighted side plank rotation
Gymnastics
Metcon (2 Rounds for time)
10 min:
for time:
21-15-9 pull ups & push ups
amrap HS walk in remaining time
2 min rest
10 min:
for time:
21-15-9 ttb & push ups
amrap HS walk in remaining time
Blazefit
Metcon (AMRAP - Reps)
A. 6 x Every 2 min
odd: 35/25 cal row
even 2 min Amrap
5 Pull-up
10 Push-up
15 Air squat- 3 min Rest -

B. 6 x 2 Every 2 min
Odd: 30/20 cal bike
Even: 2 min Amrap
5 DB Thruster
10 Renegade row
15 Sit-ups

24/02/20 Monday
Crossfit
A.: Back Squat (10RM)
Find 10 RM of the day
- 10 x 95%
- 10 x 90%
B: Metcon (AMRAP - Reps)
12 min Amrap
1 Bar Mu
6 Box Shuffle
1 Dball Cleans
Blazefit
Metcon (Time)
20 min to Finish
50 Suitcase Deadlift
40 Box Jumps
30 Wallballs
200m run
10 Wallclimb
200m run
30 Wallballs
40 Box Jumps
50 Suitcase Deadlift
23/02/20 Sunday
Crossfit
Metcon (Time)
Teams of 2
2 Rounds
1000m row/ski or 2200m bike
30 Pull-ups
into:
Clean and Jerk
30 x 50/35
24 x 60/40
18 x 70/45
12 x 80/50
8   x 90/55
Thunders Class
Tabata x 4
- DB snatch
- Farmers carry
- Slamball
-  Dball thruster
22/02/20 Saturday
Crossfit
Metcon (Time)
4 Rounds for time
20/15 cal row/ski
15 Toes to bar
20/15 cal row/ ski
15 Hspu
Blazefit
Metcon (Time)
4 rounds every 6 min
800/600m Bike
16 x 10m Weighted run
40m Cross Body Carry( 20m Left arm OH, 20m Right arm OH)
20  DB's Front Squat
21/02/20 Friday
Crossfit
A: Push Press 5 RM
Build-up to your 5 rep max
B: Metcon (AMRAP - Reps)
9 min Amrap
25ft Weighted lunges
1 Rope pull-up

+1 rep on the rope pull-ups each round (alt hand)
Blazefit
Metcon (AMRAP - Rounds and Reps)
5 rounds 2:30 Amrap each station
A.
7  Barbell Bent over rows
7 /side single leg glute bridge
14 bar jump overs
B.
7 Seated Double DB press
7/side cossack goblet squat
14 KB jump overs
20/02/20 Thursday
Crossfit
A: Metcon (Weight)
Front squat
3 x 60%
3 x 70%
1 x 80%
1 x 90%
1 x 95%+
B: Metcon (Time)
10-9-8-7......1
Cal machine
Box jump overs 30/24
Blazefit
Metcon (Time)
Every 1:30 min for 18 min
1. 15 Burpees
2.  15/12 Cal bike
3. 15 Deadlift ( 80/50)
4. 25 Sit-ups
18-30 min
5 rounds
7 Strict pull-ups
10 Broad jump
Olympic Lifting
A: Metcon (Weight)
Pause Clean  ( pause in receive for 3 sec) + clean + jerk dip + jerk ( 1+1+1+1) X 4
B: Clean and Jerk (1 RM)
4 attempt to find your heavy of the day
19/02/20 Wednesday
Crossfit
A.: Metcon (Weight)
Jerk
- 3 x 3 Jerk Balance
- 7 x every 90 sec
1 Pausing split jerk
1 Split jerk
B: Metcon (No Measure)
3 sets
10 Banded Single leg Kb RDL
15 Hip Thrust
20 Tempo Band pull apart
Blazefit
Metcon (AMRAP - Rounds and Reps)
10 min Amrap
400m row
20 KB  Cross body Snatch
- 3 min rest -
10 min Amrap
30 Double Unders
20 plate Clean and Jerk 15/10
10m OH lunges
18/02/20 Tuesday
Crossfit
Metcon (AMRAP - Reps)
5 rounds for reps
min 1: DB bench press
min 2: Rope climb
min 3: Pistols
min 4: Rest
Blazefit
Metcon (Time)
Teams of 2
2 Rounds
2400m Bike/1000m ski
50 deficit ring rows
25 Kb's thrusters 20's/12's

every min switch , only one may work at a time
Gymnastics
Butterfly pull ups (10 sets * 5 reps)
skill work
20min: Metcon (AMRAP - Reps)
EMOM:
1: body rows
2: HS hold 20 s
3: ring dips
4: ring support hold 20s
17/02/20 Monday
Crossfit
A: Metcon (Weight)
Deadlift
5 x 60%
5 x 70%
5 x 80%
2 x 5 @ 85%
B: Metcon (AMRAP - Reps)
13 min Amrap
30 Hang Power Clean 40/30
100 Du's
20 Hang Power Clean 50/35
100 Du's
10  Hang Power Clean 60/40
100 Du's
max Burpee over the bar
Blazefit
Metcon (AMRAP - Reps)
For reps
5 min Amrap
10 Box Jumps
10 Push press  40/30
- 2 min rest -
5 min Amrap
5 Devil's Press 15's/10's
10 Push up
- 2 min rest -
5 min Amrap
10/7 cal row
10 V-ups