| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 |
CrossFit Total: Back Squat Shoulders Press Deadlift |
20 min EMOM: 1 rd of Cindy: 5 Pull-Ups 10 Push-Ups 15 Squats |
Shoulder Focus Seated Shoulder Press: 4×7 Single arm Arnold Press: 3×5@challenging weight Single leg DL: 3×7 Single leg Squats: 3×7 |
In teams of 2: 21-15-9 Push-Press (95/65) Deadlift (95/65) *Rest 3 mins* 42-30-18 Push-Press (45/35) Deadlift (45/35) |
Build to heavy single squat Glute Extensions: 3×10@heavy KB windmills: 3×7@Challenging weight Compass Drill: 3×5@BW (change depth of squat or add weight) |
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| 2 |
Squat/Deadlift focus Tempo Back Squat: 4×5
Halting DL (Pause below knee): 3×7@challenging weight |
2 rds For time: 50 alt. lunges (45/35) 50 Bent over rows 50 DL 50 Floor Press |
Shoulder Focus Seated tempo shoulder press: 5×5
Single leg DL: 3×7 Single leg Squats: 3×7 |
In teams of 2: 10 RFT: 10 Cal Row 10 Burpees 15 Squat *Alt. rounds with partner |
Build to heavy single Shoulder press Glute Extensions: 3×10@heavy KB windmills: 3×7@Challenging weight Compass Drill: 3×5@BW (change depth of squat or add weight) |
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| 3 |
Squat/Deadlift focus Back Squat: 4×3
Banded DL: 4×5@challenging weight |
40-30-20-10 KB swings (1/.7 pood) Step-ups (24/20”) Sit-ups |
Shoulder Focus Shoulder press: 5×3 Single arm Arnold Press: 3×5@challenging weight Single leg DL: 4×7 Single leg Squats: 4×7 |
In teams of 2: 50-40-30-20-10 Thrusters (45/35) SDLHP (45/35) Cash-Out: 800m run |
Build to heavy single Deadlift Glute Extensions: 3×10@heavy KB windmills: 3×7@Challenging weight Compass Drill: 3×5@BW (change depth of squat or add weight) |
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| 4 |
Squat/Deadlift focus Bottoms up Front Squat: 5×3
Halting DL (pause 1in above floor): 3×5@Form over weight |
3 RFT: 50 DU 15 Burpees 400m run |
Shoulder Focus Shoulder press: 4×5
Single leg DL: 4×5 Single leg Squats: 4×5 |
In teams of 2: 6 rounds For quality: 10 Turkish Get-Ups 10 Push-Ups 10 Box Jumps *alt. full rounds w/ partner* |
Retest CrossFit Total Back Squat Shoulder Press Deadlift |
