Cate's CF Xanthi

  FITNESS + INTRO  WOD AMRAP 3: 10 double db snatches 20 (HR) push ups 30 cal.Row 40 sit ups 50 ring row -rest 1'min.- AMRAP 5: (same workout) -rest 2'min.-  AMRAP 7: (same workout) *can you finish ??

  FITNESS + INTRO  WOD FOR TIME: 10 rounds : 5 wall ball  3 burpees 1 power clean - 200 single unders 400m run -  10 rounds : 5 wall ball 3 burpees 1 popwer clean *time cap.18'min.

  FITNESS + INTRO  WOD 5 Rounds x 3:00 ON / 1:00 OFF 15 DB push press  15 DB box step overs -rem.time MAX REPS DB snatches

  FITNESS + INTRO  WOD EMOM 36: (6 rounds) min.1) plank the entire min. min.2)15/12 cal Row min.3) 1 round "CINDY" * min.4)75 single unders min.5) max russian swings min.6) REST * "CINDY" 5 pull ups,10 push ups,15 air squat

  FITNESS + INTRO  WOD 3 Rounds for reps: 1'min.of sit ups 1'min.of alt.db lunges 1'min.of box jumps 1'min.of swings 1'min.of burpees 1'min. REST

  FITNESS + INTRO  WOD "GRACE" For time: 30 clean & jerk ACCESSORY WORK Pick 1 or 2: 1)400m Farmers carry 2)DB Lateral Raises 3x12-15 3)DB Skull Crushers 3x10-12 4)DB Bicep Curls 3x10-12

  FITNESS + INTRO  WOD AMRAP 15: 25 wall ball 50 cals Row 75 Overhead Squat 100 single unders

  FITNESS + INTRO  WOD 30 Rounds For Time : 3 burpees 1 t hruster *time cap.18'min.

  FITNESS + INTRO  WOD EMOM 35: Min.1. 15/12 cal.air bike Min.2. 15 SDHP Min.3. 75 single unders Min.4. 200m Row Min.5. 16 db box step ups Min.6. MAX reps sit ups Min.7. REST

  FITNESS + INTRO  WOD AMRAP 3: 5 db bench press 5 pull ups/ring row AMRAP 3: 8 front rack lunges 30 single unders AMRAP 3: 5 db bench press 5 pull ups/ring row AMRAP 3: 8 front rack lunges 30 single unders -rest 90"sec. btw amraps-

  FITNESS + INTRO  WOD AMRAP 7: 10 cal air bike  1 devil press 10 cal air bike 2 devil press... *keep adding 1 devil press per rnd until the 7min. -rest 2'min.- AMRAP 7: 10 cal row 10 sit ups 10 cal row 9 sit ups 10 cal row 8 sit ups... *keep subtracting 1 sit up per rnd until the 7 min.

  FITNESS + INTRO  WOD Every 60"sec. until you finish.. 3 hand power clean MAXreps wall ball *the workout is over when you reach 150 wall balls -time cap.18'min.-

  FITNESS + INTRO  WOD FOR TIME: 25 Overhead squat 25 cal air bike 25 Power Snatches 25 cal air bike 25 Squat Snatches *empty barbell OR light weights *time cap. 15'min. ACCESSORY WORK (Pick only 1) 1. Banded tricep extensions 3x2-15 2.DB lateral raises 3x12-15 3.400m farmers carry

  FITNESS + INTRO  WOD 500m Row 40 (HR) push ups 30 db power cleans 20 db thrusters 30 db power cleans 40 (HR) push ups 500m Row *time cap.16'min.

  FITNESS + INTR  WOD AMRAP 3: 6 cals air bike 6 burpee to touch AMRAP 3: 6 deadlift 6 front squat AMRAP 3: 6 cals air bike  6 burpee to touch AMRAP 3: 6 deadlift 6 front squat -rest 1'min.btw amraps-

  FITNESS + INTRO  WOD 4 Rounds (12' min. total) 40" sec.MAX burpee box jumps 20" sec. rest 40" sec. MAX american swings 20"sec. rest 40" sec. Single unders 20"sec. rest * GO HARD on these 40"seconds!

  FITNESS + INTRO  WOD AMRAP 15: Buy in 1000m Row then,max rounds of: 21 wall ball 15 sit ups 9 alt.db snatch (heavy)

         R E S T       D A Y        

  FITNESS + INTRO  WOD FOR TIME: 10/20/30/40/50 reps of Russian Swings (H.R.) Push ups *time cap.11' min.

  FITNESS + INTRO  WOD AMRAP 10: 8 wall ball 8 front rack lunges 2 burpee over bar *+2 burpees each round

  FITNESS + INTRO  WOD AMRAP 15: 15/12 cals.Row 5 hang power clean 12 t2b/15 sit ups *add 2,5-5kg on the bar every round

  FITNESS + INTRO  WOD Every 5min. x 4 Rounds 15 thrusters 100 single unders 15 pull ups/Ring row *score is your faster round

  FITNESS + INTRO  WOD AMRAP 2' x 5 Rounds 10 alt.db snatch 15 air squat MAX REPS push press -rest 1'min. btw sets-

  FITNESS + INTRO  WOD EMOM 40: min.1: 12/10 cals air bike min.2: 12 b urpees min.3: 75 single unders min.4: MAX REPS box step ups (sandbag or dumbbells) min.5: REST