Cate's CF Xanthi

FITNESS + INTRO  WOD   6 set x AMRAP 90"sec. 6 cal.assault Bike 9 american kb swings -rest 90"sec.b/w sets-

  FITNESS + INTRO  WOD 4 Set x AMRAP 3: 20 alt.db Snatch 15 wall balls 10 push jerk *rest 1'min.b/w sets

  FITNESS + INTRO  WOD 15'min.to get as far as possible 8-10-12-14-16-18-20 Farmer's Carry (12m) Shuttle runs (12m) Double kb deadlifts

  FITNESS + INTRO  WOD 10 Rounds For Time: 5 Hang Power Clean 10 Hand Release push ups 20 Double Unders *time cap.18'min.

  FITNESS + INTRO  WOD AMRAP 15: 15 wall ball 15 american kb swings

  FITNESS + INTRO  WOD FOR TIME: 50 Hand Release Push Ups 50 russian kb Swings 50 Burpee to target 50 russian kb Swings 50/35 cal.Assault Bike

  FITNESS + INTRO  WOD 3 Rounds For Time: 30 barbell Overhead Squat 30 air squat 30 cal.Row ACCESSORY work 3 sets of MAX effort weighted knee tucks with 60"sec.rest between sets. *Shoot for a weight that gets you between 20-25 reps

  FITNESS + INTRO  WOD "CardioWed" 3 sets: (34min.total) 2 Rounds: 1'min.calorie bike erg OR airbike 1'min.burpee to target -rest 2'min.- 2 Rounds: 1'min.calorie Ski OR Row 1'min.shuttle run (12m) -REST 2'min. b/w sets- *SCORE = Calories + Reps Target Reps each set: 120/100

  FITNESS + INTRO  WOD 25 Rounds: 4 double DB Snatches  4 Burpees *time cap.18'min.

  FITNESS + INTRO  WOD 15'min. to get as far as possible... 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Wall balls Cal.Row/Ski Sit ups ACCESSORY work (optional) Weighted Planks  3 set x 1'min.ON /1"min. OFF

  FITNESS + INTRO  WOD AMRAP 15: 50 DB bench press  50 strict pull-ups *every time you break, complete 10 cals.on the assault bike

  FITNESS + INTRO  WOD AMRAP 3: 20 alt.DB Snatch 20 Goblet DB Squats 20 cal.Row -rest 1'min.- AMRAP 5: 30 alt.DB Snatch 30 Goblet DB Squats 30 cal.Row -rest 2'min.- AMRAP 7: 40 alt.DB Snatch 40 Goblet DB Squats 40 cal.Row

  FITNESS + INTRO  WOD STRENGTH & CONDITIONING 5 Rounds: min.1) 15/12 cal.air bike min.2) 15 SDHP's  min.3) 50 double unders min.4) 200m row min.5) 12-18 db box step ups min.6) MAX sit ups min.7) REST

  FITNESS + INTRO  WOD 8 Rounds For Time: 8 DB Push Press 8 American Kb Swings 8 cal.assault bike 8 air squats ACCESSORY WORK (optional) 1.) 3 sets of 12-15 DB real delts -rest 60"sec.b/w sets- 2.) 3 sets of 12-15 DB lateral raises -rest 60"sec.b/w sets-

  FITNESS + INTRO   WOD 4 set x AMRAP 3: 250m Row/Ski 20 DB Deadlifts rem.time MAX reps Burpees -REST b/w sets 90"sec.-

  FITNESS + INTRO  WOD 15 Rounds For Time: 2 DB Hang Power Cleans 3 DB Thrusters 4 DB Box step ups 5 Burpee over DB's

  FITNESS + INTRO   WOD FOR TIME: 50 Cal.of rowing/skiing 100 push ups 200 double unders *you may break up the reps however you like today

  FITNESS + INTRO  WOD FOR TIME: 30 cal.assault bike 60 front rack lunges 90 american kb swings *time cap.12'min. ACCESSORY WORK For Time: 100 alt.V-ups

  FITNESS + INTRO  WOD Complete as fast as possible... 40"sec.ON/  20" sec.OFF -until you reach 50 hang power cleans -50 calories of rowing/skiing -50 hand release push ups -50 lateral burpees *time cap.18'min.