Wednesday


CrossFit The Challenge – CrossFit

Metcon (15 Rounds for reps)

With a running clock:

0-10min: (warmup)

6EMOM

1st: 10scorpions+10airsquats+10ballslams

2nd: 30-40sec L-Sit Hang on pullup bar *scale as needed

3rd: 40-50sec Waiters/Farmers Walk (1KB or DB in each hand, one above the head the other at the hip *try to go heavy

10-25min:

15EMOM:

6 Sumo Deadlift High Pulls 75/55lbs

6 Push Press 75/55lbs

6 Back Squats 75/55lbs

12 Double Unders

*all done in the same minute

L1: san, singles

L2: rx or san

L3: 7’s, 95/65, 20dubz

25-30min:

5min rest

30-done:

2 super sets for quality:

30 Shoulder touches *in plank position without shifting weight and leaning.

*add weight on back if able

1minute of squat hold with a barbel on your knees to work on ankle mobility 95-135lbs

Tuesday

CrossFit The Challenge – CrossFit

Metcon (3 Rounds for reps)

With a running clock:

0-10min: (warmup)

30 Alt KB Russian Swings

30 Hollow Rocks

30 Shoulder Touches

15 Squat Clean Thrusters

10-25min:

A.

“Wise Men”

AMRAP 3:

Macho Man 95/65lbs

Rest 3:00

AMRAP 3:

Macho Man 125/85lbs

Rest 3:00

AMRAP 3:

Macho Man 145/100lbs

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

L1: san,

L2: 95/65, 125/85, 145/100 or san

L3: 155/105, 185/135, 205/145lbs

*score is reps for each 3min amrap, each Macho Man complex is 9reps

25-30min:

5min rest

30-done:

B.

Complete 3 super sets of:

50 Ring Rows *once you pick your angle for ring rows you must keep it.

12 Single Leg Romanian Deadlifts each leg, *use bar or KBs

25 GHD Situps

Monday

CrossFit The Challenge – CrossFit

Metcon (4 Rounds for reps)

With a running clock:

0-7:30min: (warmup)

200/150m row

20 Banded Pullaparts

20 shoulder touches

Then buttwalks and warming up to your first set of squats

7:30-15:00min

Every 2:30min:

Set 1: 8 Back Squats at 70%

Set 2: 8 Back Squats at 75%

Set 3: 8 Back Squats at 78%

15-20min: rest

20-30min:

For max total reps

5 rounds of:

:20 Max Effort Calories Row

:20 Rest

:20 ME KB Swings 53/35lbs

:20 Rest

:20 ME Handstand Pushups

:20 Rest

30-35min:

60 6″ Target Burpees

35-45min:

For max total reps

5 rounds of:

:20 Max Effort Calories Row

:20 Rest

:20 ME KB Swings 53/35lbs

:20 Rest

:20 ME Handstand Pushups

:20 Rest

L1: san, pushups

L2: rx or san

L3: airdyne, 70/53lbs, 75 target Burpees

*A. score is loads of back squats

*B. score is total reps for the 20second intervals part

*C. Score is time or reps of the target burpees

*D. Score is total reps for the 20second intervals part

Marines WOD


CrossFit The Challenge – CFTC Elite Athlete Program

Metcon (4 Rounds for reps)

13min AMRAP, 2min rest

A. Strict Pullups 2 at a time

B. 50yard shuttle runs down and back relay

C. Rope Climbs 15′ *others in plank, 15 burpees if unable to climb

D. Row for Calories 2 at a time.

* cash in 5 burpee box jumps 24/20″

Saturday


CrossFit The Challenge – CrossFit

Metcon (No Measure)

2rds

30 banded pullaparts

20 shoulder touches

10 ring rows

3 inverted burpees

Metcon (4 Rounds for time)

For times:

A.

(9min cap)

Four rounds for time of:

6 Hang Squat Snatches (95/65lbs)

12 Pull-Ups

L1: hang squat cleans, jumpimg pullups,

L2: rx or san

L3: 135/95lbs, C2B

Rest 4 minutes, and then…

B.

(8min cap)

Three rounds for time of:

12 Shoulder to Overhead (95/65lbs)

12 Bar-Facing Burpees

L1: san

L2: rx or san

L3: 135/95lbs

Rest 4 minutes, and then…

C.

(7min cap)

Two rounds for time of:

60 Double-Unders

20 Push-Ups

L1: san

L2: rx or san

L3: 100du, 30 pushups

Rest 4 minutes, and then…

D.

(6min cap)

One round for time:

30 Clean and Jerks 115/75lbs

*EMOM 1 Rope Climb, start with rope climb

L1: san,

L2: rx or san

L3: 1legless rope climb + 1 rope climb, 155/105lbs

Friday


CrossFit The Challenge – CrossFit

Metcon (Weight)

With a running clock:

0-10min; (warmup)

On the 2min x 3 rds:

150/100m row

15/10 Pushups

15 Airsquats

10-22:00min

A.

8sets on the 90seconds, (12min):

3 Back Squats at 75-80% 1RM

22-25min:

3min rest

25-40min:

B.

15min AMRAP:

10 Rounds of:

5 Toes To Bar

10 Wallballs 20/14lbs

*if 10 rounds are completed, with the remaining time complete this ladder as far as you can make it:

2-4-6-8-10-12-14-16-18-20….

GHD Situps

* 10 Double Unders after each set of GHD Situps

Thursday


CrossFit The Challenge – CrossFit

Metcon (3 Rounds for reps)

With a running clock:

0-10min: (warmup)

50 banded pullaparts

40 hollow rocks

30 shoulder touches

20 wallballs

10 burpees

10-17min:

7min AMRAP

Burpee Muscle Ups

L1: san, burpee jumping pull-ups

L2: Rx or burpee jumping chest to bar pull-ups

17-20min rest

20-30min 7 Rep Max Front Squat

30-done:

Death by Power Cleans 145/105lbs +

Handstand Push-ups

Min 1: 1 Power Clean + 1 HSPU

Min2: 2 Power Clean + 2 HSPU

Min 3: 3 Power Clean + HSPU

…..

*keep adding 1 rep of both movements each minute until you are unable to complete the reps within that minute.

L1: san, HSPU variation or Hands Release push-ups

L2: rx or san

L3: 205/145lbs PC, Strict HSPU

Wednesday


CrossFit The Challenge – CrossFit

Metcon (3 Rounds for time)

With a running clock:

0-10min: (warmup)

20/15cal row

20 scorpions

20 shoulder touches

10 Wallballs

10 Hands Release Push-ups

*warm up to your starting WOD load C&J

10-22min:

4rds for time:

20 Double Unders

2 Rope Climbs 15′

2 Clean and Jerks (anyhow) 165/115lbs

22-34min:

For Time:)

21-15-9

Wallballs 20/14lbs 10/9′

Power Snatches 75/55lbs

34-46min:

3rds for time

21/15 Calories Row

14 Hands Release Push-ups

7 Front Squats 145/105lbs

L1: san, 40singles, 10jumping pull-ups, 2 clean and jerks anyhow,

Power cleans NOT power snatches

L2: san or rx

L3: 40dubz,225/155lbs c&j, 27-21-15-9 reps

205/145lbs front squats and HSPU

Tuesday


CrossFit The Challenge – CrossFit

Metcon (Time)

With a running clock:

0-10min: (warmup)

50 banded pullaparts

50 hollow rocks

50 airsquats

*every2min do 3 squat snatches, move up to your WOD weight.

10-20min: (10min cap):

4rds

5 Muscle Ups

10 Squat Snatches 75/55lbs

15 Box Jump Overs 24/20″

L1: san, jumping bar mus, alternating KB Snatches, step up and overs ok, for

L2: Rx or san

L3: 115/75lbs squat snatch,

20-25min: 5min rest

25-32min:

12EMOM:

6 Burpees

6 KB Swings 53/35lbs

L1: 5reps each

L2: Rx or san

L3: 7 reps each, 70/53lbs

Monday


CrossFit The Challenge – CrossFit

Metcon (Time)

With a running clock:

0-10min: (warmup)

6EMOM:

1st: 3 Strict Pullups + 6 pushups +9 Airsquats + 12 double unders (scale to singles or doubles to finish the minute)

2nd: Noes and Toes Handstand hold 30-45seconds

3rd: 5 Burpees + 5 Toes to Bar + 5 SumoDeadliftHighPulls

*warm up shoulders more as needed and pick a rower.

10-40 (30min cap)

For time:

Row 50 calories

50 handstand push-ups

50 L pull-ups

50 sumo deadlift high pulls 95/65lbs

50 inverted burpees

50 toes-to-bars

Row 50 calories

*rest 5min after completion of the WOD or if you do not complete in 30min, stop and rest 5minutes.

*Then 1set of 20reps of Breathing Squats at 60% 1RM Back Squat. Thats 20 Backsquats unbroken. You can not rack until after the 20th rep. Goal is 20reps UB without racking and dropping before 20reps are completed.

L1: san, STRICT pullups with bands or ring rows (make them challenging), barbell or KB SumoDeadliftHighPulls, attempt Inverted burpee (facing the wall, squat down, roll back until shoulders touch the ground+come back up and kick into a handstand onto the wall=1rep

L2: rx or san

L3: rx

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