Category Archives: interval training

Friday the 16th

I.
3 Rounds (NFT)
10 Hang Snatch 75/55#
10 Air Squats
10 Dislocates

II.
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

III.
AMRAP (10)
5 Wallballs 30/20#
5 Box Jump Overs 24/20″
Climb the ladder: 10/10, 15/15, 20/20, etc.

IV.
3 Rounds
Run 400m
10 Strict HSPU
Rest :60

V.
3 Rounds (NFT)
10 Lateral Raises
10 GHD Sit-ups
8 BB TGU (4 each arm)

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Thursday the 15th

I.
3 Rounds (NFT)
10 Push Press w/ Empty Bar
10 Seated Good Mornings
35s Plank

II.
Find 3RM Sumo Deadlift
No Bounce

III.
3 Rounds
6 C2B
10 Dumbbell Snatch 50/35#
12 Burpee to 6″ Target

IV.
2 Rounds
60 Double Unders
10 Clean and Jerk 135/95lbs
Rest 2:00, Then…
2 Rounds
40 Double Unders
5 Clean and Jerk

V.
3 Rounds (NFT)
35s Weighted Wall Sit
14 GHRs
10 Reverse BB Curl

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Friday the 2nd

I.
3 Rounds (NFT)
6 Hang Cleans 115/75#
12 Push Ups
100m Run

II.
Find 1RM Power Clean

III.
3 Rounds
Run 400m
Rest 2:00
Record fastest and slowest times.

IV.
50 Strict Handstand Push-Ups For Time
(After every break complete 5 Box Jump Overs 24/20″- 10 Minute Cap)

V.
3 Rounds (NFT)
6 BB TGU (3 each arm)
30s L-Sit
10 BB Reverse Curls

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Filed under 3 Rounds, accessory work, crossfit, interval training, metcon, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Thursday the 18th

I.
3 Rounds (NFT)
28 Singles
14 Dislos
14 UB DUs
07 BB Snatch Balance

II.
Squat Snatch 5×3 (60 to 90%)

III.
3 Rounds
30 Kettlebell Snatch 53/35# (15 each arm)
80 Double Unders
Rest 1:00

IV.
4 Rounds
5 Strict Handstand Push-Ups
20 Wallballs 20/14#
5 Strict Handstand Push-Ups
Rest 1:00

V.
3 Rounds (NFT)
35s Goblet Squat Hold
14 Hip Extensions (GHD)
14 Pendlay Rows

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Thursday the 4th

I.
3 Rounds (NFT)
100m Run
10 Light BB Hang Cleans
10 Dislos

II.
Squat Snatch 6×2 (between 60 and 95%)

III.
Every 2 Minutes for 10 Minutes
8 (10 or 12) Alt. KB Snatch
5 (7 or 9) Ring Dips
Choose a rep scheme and stick to it, but increase rep # if too easy.

III.
3 Rounds
400m Weighted Run
Rest 1:00

V.
3 Rounds (NFT)
35s OH BB Hold
10 Russian Twists
13 Reverse Hypers

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Filed under 3 Rounds, accessory work, crossfit, fitness, interval training, Olympic Weightlifting, strength & conditioning, WOD