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week 11

4
Aug

week 11

Monday

GPP

8 min EMOM 5 KB snatches + 5 Goblet Squats

3 x 5 Front Squats (box squat)

WOD

CF

8 Minute EMOM 2 Power snatches + Ovhd squats @80-90%

8 x 2 Front Squats @80-90%

WOD

CFG

8 Minute EMOM 2 Snatches @ 80-90%

Front Squat 8 x 2 @ 80-90% 3

WOD

Rounds not for time 100m Sled Push (Heavy) 200m Farmers Carry 10 Stone 2 Shoulder (pick a challenging weight)

Tuesday

GPP

5 x 5 Push Press

3 x 6 DB or KB seated press

4RFT: 10 Ring Rows 10 Air Squats 10 Burpees

CF 8 x 2 Jerks @ 80-90% 5 x 3

Push Press @80-90%

4RFT: 5 C2B 10 Goblet Squats 15 Burpee Box Jump.

CFG 8 x 2 Jerks @ 80-90%

5 x 5 Press from split stance Recover correctly on last rep (front foot then back)

4RFT: 5 Muscle Ups 10 Goblet Squats 15 Burpee Box Jumps

Wednesday

GPP 100 Knee raises for time 5 push-ups every time you drop

5 x 25 meter sprints

CFG/CF 100 T2B for time 5 push-ups every time you drop

6 x 25 meter shuttle run

1 shuttle run round = run ¼ way down and back, ½ down and back, full way down (speed bump) and back.

Thursday

GPP

8 Minute EMOM 5 KB Cleans + 5 KB front Squats.

3 x 6 Back squats (box squat heavier than last week)

3 min AMRAP x 3 (15 min total) 3 KB DLs (2 handed) 3 Burpees

Rest 3 min

3 min AMRAP 5 KB DLs (2 handed) 5 Burpees

Rest 3min

3 Min AMRAP Burpees

CF

8 Minute EMOM 2 Power Cleans + Front Squat @80-90%

8 x 2 Back Squats @80-90%

3 min AMRAP x 3 (15 min total) 3 DLs (heavy) 3 burpees over bar

Rest 3 min

3 min AMRAP 5 DLs 5 Burpees over bar

Rest 3 min

3 min AMRAP Burpees over bar

CFG

8 Minute EMOM 2 Cleans @ 80-90%

8 x 2 Back Squat @ 80-90%

3 min AMRAP x 3 (15 min total) 3 Deadlifts (heavy) 3 Bar-facing –burpees

Rest 3 min.

3 min AMRAP 5 Deadlifts (medium) 5 bar-facing-burpess

Rest 3 min

3 min AMRAP Bar-facing-burpees (DO NOT COAST THROUGH THIS WORKOUT! MOVE FAST AND GET AS MANY ROUNDS AS POSSIBLE IN! YOU ONLY GET WHAT YOU PUT IN, WORK HARD! IT’S ONLY 3 MINUTES AND YOU SHOULD HATE THESE 3 MINUTES!……….DURING REST TIME CHANGE WEIGHTS AND CONTROL YOUR BREATHING.)

Friday

5 x 5 Bench

100 Thrusters for time

Saturday

In teams of three, complete 5 rounds EACH for time of:
- Run 400m or row 500m 
- 25 Goblet Squats or Double-Kettlebell Front Squats
- 5 Wall Walks

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. First team with all members completing all 5 rounds EACH wins.

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