Saturday January 20th

Mains Viola Complete as many rounds as possible in 20 minutes of: Run 400m 11 power snatches 17 pull-ups 13 power cleans RX – 40/30   RookieFit Complete as many rounds as possible in 15 minutes of: Run 200m 11 kettlebell swings 17 Ring rows 13 Sumo-deadlift high pull

Friday January 19th

Mains CrossFit Total (within reason) Deadlift Press Back squat Heavy single for the day on each movement.   RookieFit  10 Rep TOTAL. Deadlift Press Back squat   Core work.

Thursday January 18th

Mains Skill Choose a skill and spend 20 minutes perfecting it Remaining Time: Mobility session

Wednesday January 17th

Mains Sumo-deadlift 3-3-3-3   Workout 10 minute AMRAP 20 wall-ball 9/6 10 strict pull-ups   RookieFit Step back lunge 3 sets of 10 reps Workout 4 Rounds 16 step back lunge 30 second wall sit 4 Rounds 12 push-ups 30 second push-up hold  

Tuesday January 16th

Mains Push press 1rm   Workout 5 Rounds 20 Push press 60/40 Run 200m   RookieFit Alternating minutes 15 minutes Min 1 – Rowing Min 2 – Step-overs Min 3 – Rest

Monday 15th January

Mains Back squat 5-5-5-5-5   Workout 30-20-10 Back squat 50/35 Push-ups   RookieFit 12 minute AMRAP 100m run 15 push-ups 20 goblet sqauts   Core

Saturday 13th January

Mains Complete as many rounds as possible in 20 minutes of 20 medicine-ball cleans 60 double-unders   RookieFit Complete as many rounds as possible in 15 minutes of 20 push press 100 single skips

Friday January 12th

Mains Deadlift 3 sets of 10 reps Push press 4 sets of 15 reps Walking lunge 6 sets of 12 reps Heavy RookieFit Back squat 3 sets of 5 reps Push-ups 5 sets of 12 reps Ring row 4 sets of 15 reps Plank 2 sets of 60 seconds

Thursday January 11th

MAINS Heavy thruster Heavy single   “Daniel” For time: 50 Pull-ups 400 meter run 21 Thruster 800 meter run 21 Thruster 400 meter run 50 Pull-ups RX 40/30

Wednesday January 10th

Mains 10-20-30-20-10 Box overs Double KB Snatch Step back lunge RX 16/12   RookieFit 10-15-20-15-10 Box overs Kb swings Step back lunge