23/09/20 Wednesday
Crossfit
A: Front Squat (1 Rep)
Build-up in 12 min
B: 3 sets
1 min Lat pull down
10 strict toes to bar
30 sec / side Copenhagen plank
22/09/20 Tuesday
Blazefit
20 min Amrap
10  Weighted Squat 22.5's/15's
10/7 Cal Bike
10m Weighted lunges
10/7 Cal Row
21/09/20 Monday
Crossfit
A: Push Press (5 reps)
Build-up to a Heavy set of 5
B: For time:
10 Deadlift 140/100
15 Burpee Pull-ups
800m Run
15 Burpee Pull-ups
10 Deadlift
20/09/20 Sunday
Crossfit
6 min Amrap
12 Hang Power Clean 50 /35
12 Box Jump overs
12 Toes to bar
- 2 min rest -
5 min Amrap
10 Hang Power Clean
10 Box Jump overs
10 Toes to bar
- 2 min rest -
4 min Amrap
8 Hang Power Clean
8 Box Jump overs
8 Toes to bar
19/09/20 Saturday
Blazefit
Buddy Wod
For time:
20 Rounds
7/5 Cal Machine
6 DB Snatches
7/5 Cal Machine
6 Wallballs
18/09/20 Friday
Crossfit
A: Front Squat (3 RM)
5 x 3 Build-up
- superset w/ 4x Seated box jump
B: For time: 10 min
Every 2:30 min
50ft HSW or 100ft Single arm OH carry
15-20 HSPU
17/09/20 Thursday
Blazefit
For time:
0-10 min
3 Rounds
80 Du's
40 Sit-ups
20 Pull-ups
- 2 min Rest  -
12-22 min
3 rounds
300m Run
20 DB Bench Press 15's/10's
10 Weighted Step overs 20"
16/09/20 Wednesday
Crossfit
A: Squat Clean (12 min Emom)
1 Rep (build-up)
B: 3 sets
10/side Bird Dog Row
12 Body Saw
14/ side Banded Clam
15/09/20 Tuesday
Blazefit
5 Rounds EMOM for reps
Min1: Sled Push
Min2: Sled Drag
Min3: Tire Flip Jump overs
Min4: 300m Weighted Run
Min5: Rest
14/09/20 Monday
Crossfit
Metcon (Time)
5 rounds for time
1 Peg board or 2 Rope climbs
30 Cal Machine
8 Single arm KB Clean and Jerk 32/24
Buy out: 200m Single arm OH carry
13/09/20 Sunday
Crossfit
A: Back Squat 12min EMOM
Min 1,2,3: 4 x @ 65%
Min 4,5,6: 3 x @ 70%
Min 7,8,9: 2 x @ 75%
Min 10,11,12: 1 x @ 80%
B: 10 min Amrap
5 Ring dips
10 Single arm DB Snatch
15 Du's
12/09/20 Saturday
Blazefit
Metcon (Time)
Every 5 min for 5 rounds
10 Deadlift 70/50
15 Pull-ups
400m run
11/09/20 Friday
Crossfit
A: Shoulder Press (3x3, 3x2, 3x1)
Build-up to heavy single
B: 4 sets
30 sec/ side Standing Banded Ext.+ Int. Rotation hold
12/side Side lying clam raise
5/ side Single leg/arm RDL + Knee drive
10/09/20 Thrusday
Blazefit
20 min EMOM for reps
Odd: Cal Bike/ Ski
Even: Chipper
30 DB Renegade Row(Alt every 5 reps)
30 Lateral Slamball
30 Reverse Sit-ups
30m Single Arm OH Lunges
30 Reverse Sit-ups
30 Lateral Slamball
30 DB Renegade Row

On the even minute, pick up where you left off (chipper style)
09/09/20 Wednesday
Crossfit
For time:
100 Box Jumps
80 Wallballs
60 Hspu
40 Power Clean 70/48
Gymnastics
FT: Metcon (Time)
10-8-6-4-2 strict ring dips
2 rope climbs after each set
EMOM: Metcon (No Measure)
12 minutes:
1 - 15 sec L-sit (hanging)
2 - 30 sec headstand hold (ideally without wall)
3 - 20 sec left + 20 sec right high plank (star)
08/09/20 Tuesday
Blazefit
For time
2k Run
into
18-15-12-9-6
Single Arm Devil Press
V-ups
into:
200ft weighted bear crawl
07/09/20 Monday
Crossfit
A: Deadlift (3 reps)
 12 min to Build-up
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

15/4/18 last time we did this workout
06/09/20 Sunday
Crossfit
A: Bench Press (3 reps)
Build-up
B: For time:
15-12-9-6
Hang Power Clean
15 Burpee over the bar
BB
60/40
70/48
80/55
90/60