WEIGHTLIFTING/STRENGTH WORKOUT WEEK 40 | 2023
>MONDAY 02/10 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 3s: 2 Hang Snatch (@75-80%) 2s: Hang Snatch (@80-85%) B - SECONDARY WEIGHTLIFTING SESSION 3-4s: 1 Power Clean + 2 Jerk (@75-80%) C - STRENGTH SESSION
WORKOUT CF/ED/GIRL/HYROX WEEK 40 | 2023
>MONDAY 02/10 CF CLASS WU: EMOM 9’A) 30” MOUNTAIN CLIMBERSB) 30” SKIPC) 8 – 6 – 4 REPS BACK SQUAT (FROM EMPTY BB TO @70/75% 2RM) PARTE A) EVERY 2’ X 8’5 REPS BACK SQUAT @80-85% PARTE B) 10’ TECNICA TOES TO BAR PARTE C)
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 39 | 2023
>MONDAY 25/09 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 5s: 2 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION 3-4s: 1 Power Clean + 2 Jerk (@75-80%) C - STRENGTH SESSION (2a set.) 4s: 3 reps
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 39 | 2023
>MONDAY 25/09 CF CLASS WU: EMOM 9’A) 10 DEADLIFT @EMPTY BB - @LIGHT WEIGHT -@MEDIUM WEIGHTB) 40” PLANKC) 40” WALL SIT PARTE A) EVERY 2’30” X 10’:FIND 4 RM DEADLIFT PARTE B) COMPLETE FOR TIME1600 M RUN15 WALL CLIMB60 PULL UPS90 EMPTY BB BACK
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 38 | 2023
>MONDAY 18/09 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 5s: 2 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION 3-4s: 1 Power Clean + 2 Jerk (@75-80%) C - STRENGTH SESSION (5a set.) 4s:
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 38 | 2023
>MONDAY 18/09 CF CLASS WU: COMPLETE400 M RUN8 KB SQUAT8 PLATE GROUND TO OVERHEAD PARTE A) EVERY 2’30” X 15’4 REPS DEADLIFT @90/95% 6 HEAVY REPS PARTE B) AMRAP (16’)400 M RUN4 WALL CLIMB8 PULL UPS ENDURANCE CLASS WU: TABATA 20” ON 10” OFFMOUNTAIN CLIMBERSJUMPING LUNGESBURPEES AEROBIC
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 37 | 2023
>MONDAY 11/09 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 5s: 2 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION 3-4s: 1 Power Clean + 2 Jerk (@75-80%) C - STRENGTH SESSION (5a set.) 4s: 2
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 37 | 2023
>MONDAY 11/09 CF CLASS WU: AMRAP 4’10 RUSSIAN SWING8 ROMANIAN DEADLIFT6 BAR SWING PARTE A) EVERY 2’30” X 15’5 REPS DEADLIFT PARTE B) COMPLETE FOR TIME (16’)200 – 300 – 400 M RUN20 – 15 – 10 A.SWING20 – 15 – 10 PULL UPS ENDURANCE
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 36 | 2023
>MONDAY 04/09 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION • 5s: 2 Hang Snatch (@70-80%) B - SECONDARY WEIGHTLIFTING SESSION • 3-4s: 2 Power Clean + 2 Jerk (@70%) C - STRENGTH SESSION (5a set.) • 4s:
WORKOUT CF/ED/GIRL/ROWER/HYROX WEEK 36 | 2023
>MONDAY 04/09 CF CLASS WU: 15 – 9 – 6 -PLATE DEADLIFT-BURPEES PLATE JUMP-PLATE RUSSIAN SIT UPS PARTE A) EVERY 2’30” X 12’30”6 REPS OF DEADLIFT (TO 6 HEAVY REPS) PARTE B) 6 ROUNDS FOR TIME (20’)100 M RUN5 BURPEES BAR TARGET10 PULL UPS REST
