Functional Fitness

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For the work capacity piece, choose a kettlebell weight that is light enough so that you can complete the movements unbroken. Use the AAB as a recovery.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Single arm DB press 5x8 ea arm
A1. Plate front raise 5x20

B. AccessoryB1. DB incline bench 3x10
B1. Landmine kneeling press 3x10 ea arm
B2. I/Y/T 3x10
B2. Banded face pull 3x20

C. Conditioning

1 mile run
2k ski
1 mile run

D. Work Capacity

30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder

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Functional Fitness

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For the EMOM piece, keep a sustainable pace. The goal isn’t to hit each EMOM as fast as possible.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. BB good morning 5x10

B. Accessory

B1. Single leg RDL 4x10 ea leg
B1. Double DB bent over row 4x10
B1. Strict T2B 4x10

C. Conditioning

AAB 8x50 cal, rest 1:00

D. Work Capacity

32min E4MOM (8 rds)
6 squat clean thruster (115/75)
9 C2BPU
12 box jump over (30/24)

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Functional Fitness

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Another week of hypertrophy work. We’re going to hit a recovery week next week to give your body a break. The usual pieces today.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Weighted box step up 5x12 ea leg
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet squat 3x15
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

Row 4x2k, rest 3:00

D. Work Capacity

6 rounds
10 burpee pull ups
10 sandbag clean to shoulder (150/100)
400m run

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Functional Fitness

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For today’s suck fest, each partner will do 20 rounds. While one person is working, the other will be holding KB’s. The farmer hold is an “active recovery”

A/B mandatory. Pick 1 out of C/D.

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A. Saturday Suck Fest

For time, with partner
40 RFT
6 strict pull up
9 push up
12 sit up
15 air squat

Alternating, one person works while other person farmer carry hold 2x 53/35

B. Hypertrophy

B1. BB bench 3x10
B2. DB pull over 3x12

C. Accessory

C1. Strict ring dip 3x10
C2. Barbell curl 3x15

D. Odd object

5 rounds, rest as needed between rounds
1:00 max distance sandbag bearhug carry (150/100)

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Functional Fitness

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For the conditioning piece, find a nice length to do some walking lunges. Feel free to toss on a vest if it’s too easy for you.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

A1. Power clean 5x5
A1. Box jump 5x4

B. Accessory

B1. L-sit chin-up 3x8
B1. BB Good morning 3x10
B1. Strict T2B 3x10

C. Conditioning

400m walking lunge

D. Work Capacity

30 AMRAP
20 deadlift (135/95)
20/16 cal row
20 burpee box jump over (24/20)
20/16 cal row
20 power clean (135/95)
20/16 cal row

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Functional Fitness

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Rest as needed between intervals.

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Active Recovery

Swim
2x400m
4x200m

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Functional Fitness

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The usual for hump day. Enjoy the rest day tomorrow.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Seated neutral grip DB press 4x12
A1. Plate front raise 4x20

B. Accessory

B1. BB upright row 3x10
B1. Hollow rock 3x20
B1. I/Y/T 3x10

C. Conditioning

Row for max cals
6x4 min, rest 1:00

D. Work Capacity

6 rounds
200m run carrying wall ball (20/14)
45 wallball (20/14)
15 T2B

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Functional Fitness

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A couple long pieces to choose between today, but nothing fancy. More of the same work pieces. A cluster is a clean, front squat, shoulder to overhead, however, you can combine it into a squat clean thruster.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Trap bar deadlift 4x8
A1. BB bent over row 4x10

B. Accessory

B1. Weighted chin up 3x6
B2. DB single arm row 3x12
B3. Banded Paloff Press 3x20

C. Conditioning

40 min E5MOM (8 rounds)
50 cal AAB

D. Work Capacity

30 AMRAP
15 sandbag cluster (100/75)
15 burpee over sandbag
100m sandbag carry (100/75)

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Functional Fitness

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The work capacity piece today is a lot of volume. Keep the weights manageable and keep moving

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. BB backrack rear lunge 4x10 (ea leg)
A1. BB RDL 4x10

B. Accessory

B1. RFESS 3x10
B1. Single leg RDL 3x10
B2. Landmine cauldron 3x10
B2. Jump squat 3x20

C. Conditioning

48 min E3MOM (16 rounds, alternating)
400m run
500m row

D. Work Capacity

6 rounds, not for time
8 double KB complex (squat clean, lunge, lunge, push press, 2x 35/18's)
16 KB burpee deadlift (2x 35/18)
24 double KB swing (2x 35/18)

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Functional Fitness

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Happy Saturday crew. A pretty straightforward workout for today’s suck fest. If you want to make it more challenging, throw on a vest.

A/B mandatory. Pick 1 out of C/D.

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A. Saturday Suck Fest

10 rounds for time
400m run
10 DB man maker (2x 35/20)
20 box step overs (35/20 over 24/20)

B. Hypertrophy

B1. DB Bench 4x12
B1. BB bent over row 4x12

C. Accessory

C1. BB curl 4x12
C1. Feet elevated pushup 4x15
C1. Banded face pull 4x20

D. Odd object

Yoke carry 5x100' AHAP

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Functional Fitness

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For the work capacity piece, you’ll be alternating couplets in an EMOM fashion.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

32 E2MOM (alternating)
A: 1 round Cindy
4 D-ball over shoulder (100/75)

B: 50 DU
8 deadlift (225/175)

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Functional Fitness

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Usual pool work for today.

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Active Recovery

Swim 12x100m
Rest as needed between intervals

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Functional Fitness

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Conditioning today is a bit of a bench mark workout. It’s Mikko’s triangle, a workout from one of the OG crossfitters. Scale up/down the calories for each machine depending on your capacity. If you don’t have access to one of the machines, do burpees or 2:1 KB swing instead.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

A1. Push press 5x6
A1. Handstand hold 5x:30s

B. Accessory

B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25

C. Conditioning

Mikko's triangle
40 EMOM, alternating
15/12 cal AB
15/12 cal row
15/12 cal ski
Rest

D. Work Capacity

30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
10 sandbag row (100/75)
12 sandbag front squat (100/75)

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Functional Fitness

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The work capacity pieces will continue to be slog fests this training block. We’re looking to increase GPP this phase, so imagine increasing your capacity this block. All this work will pay off drastically when we transition into strength work, as you’ll be able to handle more volume and recover from it as well. Keep after it.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. Weight chin up 4x8

B. Accessory

B1. Muscle snatch 4x8
B1. BB Pendlay row 4x8
B1. I/Y/T 4x10

C. Conditioning

Bike for max distance 5x6 min, rest 1:00 between rounds

D. Work Capacity

5 rounds, not for time
8 single arm devil press, alternating (50/35)
100m run carrying wall ball (20/14)
12 single DB box step over (50/35 over 24/20)
100m run carrying wall ball
24 wall ball (20/14)
100m run carrying wall ball

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Functional Fitness

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Back at it. For the work capacity piece, choose a KB weight for the get ups that is challenging for you. It’s not for time, so focus on good, controlled reps.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB Goodmorning 4x12

B. Accessory

B1. Tempo KB Goblet squat (4242) 3x10
B1. Banded hip thrust 3x20
B2. Strict T2B 3x10
B2. Banded Paloff Press 3x20

C. Conditioning

5k row

D. Work Capacity

8 rounds, not for time
Wearing 20/14 vest
100' walking lunge
10 KB Turkish get up (total, 5 ea arm)
10 burpee pullups
30 KB swing (53/35)

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