Cate's CF Xanthi

  FITNESS + INTRO  WOD "CARDIO" 10 Deadlifts 20 Cals of choice 30 Pull Ups 20 Cals of choice 10 Deadlifts 400m Run 30 Pull Ups 20 Cals of choice 10 Deadlifts 50 DB Bench Press 400m Run 30 Pull Ups 20 Cals of choice 10 Deadlifts 60 Sit Ups 50 DB Bench Press 400m Run 30 Pull Ups 20 Cals of choice 10 Deadlifts

  FITNESS + INTRO  WOD FOR TIME: 30 Hang Power Clean 30 DU or 60 Singles 30 Push Ups 30 DU or 60 Singles 30 Box Jumps 30 DU or 60 Singles 30 Box Jumps 30 DU or 60 Singles 30 Push Ups 30 DU or 60 Singles 30 Hang Power Clean

  FITNESS + INTRO  WOD Every 3min. x 6 Rounds: 10 cal.Row 10 american kb Swings 10 wall balls 10 toes to bar *Add 1 rep each round to each movement. So,round 2 would be 11 of everything...then 12...and so on..

  REST  DAY

FITNESS + INTRO  WOD   "Flex Friday" 1. Incline Barbell Bench Press 3 set x 6-8 reps -rest 90"sec. b/w sets- 2. Barbell Bent Over Row 3 set x 8-10 reps -rest 90"sec. b/w sets- 3. Banded Tricep Push-Downs 3 set x 10-12 reps -rest 90"sec. b/w sets- 4. Barbell Bicep Curls 3 set x 10-12 reps -rest 90"sec. b/w sets- 5. Barbell Staggered Stance Deadlift 3 set x 6-8/side reps -rest 90"sec. b/w sets-

FITNESS + INTRO  WOD   20 Rounds For Time: 1 barbell Thruster 3 lateral barbell Burpees 5 Toes to bar *time cap.15'min.

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" Every 7min. x 5 Rounds: 500m Row/Ski 100 Double Unders 5 Deadlifts (climbing) *Start with a deadlift weight of around 50%-60% of your 1 REP MAX and then build each round

  FITNESS + INTRO  WOD AMRAP 4: 20/15 Cal.Assault Bike 20 Double DB Hang Cleans -rem.time MAX DB Push Press -REST 2'min.- AMRAP 4: 20 DB Push Press 20/15 Cal.Assault Bike -rem.time MAX Double DB Hang Cleans -REST 2'min.- AMRAP 4: 20 Double DB Hang Cleans 20 DB Push Press -rem.time MAX Cal.Assault Bike

  FITNESS + INTRO  WOD AMRAP 12: 3 Wall Balls 3 Sumo Deadlift High pulls 3 Box Jumps 6 Wall Balls 6 Sumo Deadlift High pulls 6 Box Jumps ...then 9 of everything ...continually increasing by 3 reps

  FITNESS + INTRO  WOD "FLEX FRIDAY" 1.) Barbell Hip Thrust 3 set x 6-8 reps -rest 90"sec.b/w reps- 2.) DB Bench Press  3 set x 10-12 reps -rest 90"sec.b/w reps- 3.) Single DB Bent Over Rows 3 set x 6-8 reps (each arm) -rest 90"sec.b/w reps- 4.) Double DB Skull Crushers 3 set x 6-8 reps -rest 90"sec.b/w reps- 5.) Standing Calf Raises 3 set x 12-15 reps -rest 90"sec.b/w reps- -rest 90"sec.b/w reps- -rest 90"sec.b/w reps-

  FITNESS + INTRO  WOD FOR TIME: 5-10-15-20 Deadlifts 10-15-20-25 Wall Balls 15-20-25-30 Box Jumps

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" FOR TIME: 2000m Row 150 Double Unders (OR 300 Singles) 1000m Run 1000m Row 75 Double Unders (OR 150 Singles) 500m Run *time cap.40'min.

  FITNESS + INTRO  WOD 4 Rounds: (total time 16'min.) 40"sec. Row/Ski 20"sec. Rest 40"sec. Double DB Snatches 20"sec. Rest 40"sec. Kipping Pull Ups 20"sec. Rest 40"sec. Sit ups 20"sec. Rest

  FITNESS + INTRO  WOD AMRAP 3 x 5: 3 Power Clean 6 push ups 9 air squats -rest b/w 1'min.- *start where you left off each set so that it's easier to keep score

  FITNESS + INTRO  WOD FOR TIME: 100 Double Unders (OR 200 Singles) 5 Rounds: 15 american kb swings 15 db push ups 100 Double Unders (OR 200 Singles) 5 Rounds: 15 toes to bar 15 db push press *time cap.15'min.

  FITNESS + INTRO  WOD AMRAP 15: 19 Wall Balls 19 Calorie Row

FITNESS + INTRO  WOD "CARDIO WEDNESDAY" For Time: 5 Rounds : 30/24 cal.Assault Bike 10 Burpees 30 Ab-mat sit ups 10 Burpees *time cap. 35'min.

  FITNESS + INTRO  WOD AMRAP 15: 10 Pull Ups 200m Run 10 Pull Ups 30 Double Unders (OR 10 Singles) 200m Run 10 Pull Ups 40 plate GTOH 30 Double Unders (OR 10 Singles) 200m Run 10 Pull Ups 50 Push Ups 40 plate GTOH 30 Double Unders (OR 10 Singles) 200m Run 10 Pull Ups

  FITNESS + INTRO  WOD FOR TIME: 50 Power Clean immediately into... 50 Back Squat the catch... At the top of EVERY minute,complete 4 Burpees. *Start with Burpees **time cap.18'min.

  REST  DAY

  FITNESS + INTRO  WOD FOR TIME: 21 Hang Power Clean 21 Front Squat 21 Cal.Row 15 Hang Power Clean 15 Front Squat 15 Cal.Row 9 Hang Power Clean 9 Front Squat 9 Cal.Row

  FITNESS + INTRO  WOD "CARDIO WEDNESDAY" Every 5'min. x 8 Rounds: 400m Run 21 american kb Swings 12 ring row *your SLOWEST round is your score!

  FITNESS + INTRO  WOD 3 Set: 3 Rounds: 12 Wall Balls 6 strict Pull ups 3 Wall Walks -Rest b/w sets 3' min.- *time cap.for each set 6' min.