Cate's CF Xanthi

  FITNESS + INTRO  WOD FOR TIME: 5 Rounds: 5 t2b/V ups 5 wall balls 6 Rounds: 6 t2b/V ups 6 fron rack lunges 7 Rounds: 7 t2b/V ups 7 front  squat 8 Rounds: 8 t2b/V ups 8 back squat *time cap.18'min.

FITNESS + INTRO  WOD AMRAP 3: 10 double db snatches   20 push ups 30 cal. row 40 sit ups 50 single unders 60 ring row  -rest 1' min.- AMRAP 5: (same workout) -rest 2' min.- AMRAP 7: (same workout) *score is all reps combined from all 3 AMRAPs

  FITNESS + INTRO  WOD 5 Rounds x AMRAP 3 : 20/15 cal. Row 15 american swings -rem.time MAX Power clean *REST 1'min. btw amraps

  FITNESS + NTRO  WOD 5 RFT: 5 front squat 10 t2b/V ups 15/12 assault bike

FITNESS + INTRO  WOD CARDIO SMASH 0'-8' min. 3 Rounds: 200m Row 200m Run 8'-16' min. 3 Rounds: 20 hang power snatch 30 air squat 16'-24' min. 3 Rounds: 200m Row 200m Run 24'-32' min. 3 Rounds: 20 hang power clean 20 box jumps (50/40) 32'-37' min. MAX REPS russian swings

  FITNESS + INTRO  WOD 8 Rounds: 20"sec. assault bike 10"sec. rest 8 Rounds: 20"sec.ring row 10"sec. rest 8 Rounds: 20"sec. wall ball 10"sec. rest 8 Rounds: 20"sec. american swings 10"sec. rest

  FITNESS + INTRO  WOD FOR TIME: 30 burpees  30 double unders/60 singles 30 push ups 30 double unders/60 singles 30 box jumps 30 double unders/60 singles 30 cal.assault bike 30 double unders/60 singles 30 box jumps 30 double unders/60 singles 30 push ups 30 double unders/60 singles 30 burpees *time cap.18'min.

  FITNESS + INTRO  WOD FOR TIME: 400m run 10 Rnds: 5 wall ball 3 burpees over bar 1 power clean 400m run 10 Rnds: 5 wall ball 3 burpees over bar 1 power clean * time cap.18'min.

  FITNESS + INTRO  WOD AMRAP 2 x 5 Rounds: 10 cal.air bike 10 goblet squat Max ttb/sit ups -rest 2'min.btw amraps-

  FITNESS + INTRO  WOD PUMP CARDIO  4 ROUNDS (24' min.total) Min.1) Max bench press (60% of 1RM) Min.2) Max single db bent over rows (L) Min.3) 200m run Min.4) Max bench press (60% of 1RM) Min.5) Max single db bent over rows (R) Min.6) 60 double/100 single unders *You may swap out any cardio piece at any time for a 12/9 calorie assault bike,200m Row *Bench press notes: You should be getting around 5-8 reps here.No more,no less! *DB Bent Over Rows notes: shoot for something heavy enough to where 8-10 reps PER SIDE

FITNESS + INTRO  WOD FOR TIME: 20 alt.db snatch 10   db's thrusters 18 alt.db snatch 9 db's thrusters 16... 8... 14... 7... e.t.c. *you can use 1 db on the snatches & 2 db's on the thrusters

  FITNESS + INTROO WOD 4 Rounds: 40"sec.max burpee box jumps 20"sec, REST 40"sec. max american swings 20"sec. REST 40"sec. max ring row 20"sec. REST

  FITNESS + INTRO  WOD AMRAP 15: 25 wall ball 50 cal.row 75 OverHead Squat 100 double unders/200 singles

  FITNESS + INTRO  WOD FOR TIME: 100 db's front rack lunges 200 push ups (HR) 300/500 double/single unders  *you brake this up any way you want -time cap.18'min.-

FITNESS + INTRO  WOD "CARDIO + WEIGHTLIFTING" 0'-5' min. 1000m Row 5'-15' min. Build to a heavy 1 RM Power or Squat clean 15'-20' min. 1000m Row 20'-30'  min. Build to a heavy 2 Rep Front Squat 30'-35' min. AMRAP ladder: 2 alt. db snatch 2 goblet squat 4 alt.db snatch 4 goblet squat 6... 6... 8... 8... etc.

  FITNESS + INTRO  WOD "300"   FOR TIME: 20 cal.row then, 30 push  press 20 cal.row then, 40 ab-mat sit ups 30 push press 20 cal.row then, 50 american swings 40 ab-mat sit ups 30 push press 20 cal.row * time cap.18'min.

  FITNESS + INTRO  WOD FOR TIME: 25 cal.air bike 25 cal.row 100 russian swings (split) 20 cal.air bike 20 cal.row 80 single kb push jerk (split) 15 cal.air bike 15 cal.row 60 american swings (split) 10 cal.air bike 10 cal.row 30 single arm kb snatch (split) *time cap.20'min.

  FITNESS + INTRO  WOD Every 60"sec. until you finish... 3 Power clean -rem.time MAX wall balls *the workout is over when ypu reach 150 wall balls

  FITNESS + INTRO  WOD FOR TIME: 50-40-30-20-10 reps of: alt.db snatch *after each round: 15 ab-mat sit ups 1 wall walk

FITNESS + INTRO  WOD   5 Rounds For Time: 10 burpee to touch 15 shoulder to OH 200m run *time cap.18'min.

  FITNESS + INTRO  WOD "CINDY" AMRAP 20: 5 pull ups 10 push ups 15 squat

FITNESS + INTRO  WOD AMRAP 12: 3 Power clean 6 Thrusters   9 cal.Row

          REST  DAY