Shogun CrossFit

Friday, 12 December

Back Squat 5 Sets3 Back Squat @75-80% 1RM Back Squat WOD3 Sets:AMRAP 90 seconds200m RowMax reps Power Sn**ch (95/65)-rest 30 seconds-AMRAP 90 seconds200m RowMax reps Lateral Burpee over Bar-rest 30 seconds-AMRAP 90 seconds200m RowMax reps Bar Muscle Ups-rest 2 minutes between sets-

Friday, 12 December Back Squat 5 Sets3 Back Squat @75-80% 1RM Back Squat WOD3 Sets:AMRAP 90 seconds200m RowMax reps Power Sn**ch (95/65)-rest 30 seconds-AMRAP 90 seconds200m RowMax reps Lateral Burpee over Bar-rest 30…

Thursday, 11 December

AMRAP 45 minsComplete as many rounds as possible in 45 mins of:45/35 Echo Bike Calories6 Turkish Get-ups, 53/35 lbsRun, 800 m15 GHD Back Extensions Hyrox Edition:Every 5 min for 45 mins:200m Run50ft Burpee Broad Jumps50ft Lunges (farmer carry hold) 40/25Max Row meters in remaining work time*time cap work at 4 min.

Thursday, 11 December AMRAP 45 minsComplete as many rounds as possible in 45 mins of:45/35 Echo Bike Calories6 Turkish Get-ups, 53/35 lbsRun, 800 m15 GHD Back Extensions Hyrox Edition:Every 5 min for 45 mins:200m Run50f…

Wednesday, 10 December

Sn**ch ComplexSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @70% 1RM Sn**chSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @70% 1RM Sn**chSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @75% 1RM Sn**chSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @75% 1RM Sn**chSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @80% 1RM Sn**ch WOD2 Rounds15 Box Jumps (24/20)9 Overhead Squats (135/95)-rest 1:1-2 Rounds15 Box Jumps (24/20)12 Overhead Squats (115/80)-rest 1:1-2 Rounds15 Box Jumps (24/20)15 Overhead Squats (95/65)

Wednesday, 10 December Sn**ch ComplexSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @70% 1RM Sn**chSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @70% 1RM Sn**chSn**ch + Hang Sn**ch from Below the Knee + Sn**ch @75…

Tuesday, 9 December

WODAMRAP 15 Minutes1 Rope Climb3 Wall Walks12 GHD Sit Ups Clean ComplexClean Pull + Hang Power Clean + Power Clean @72-75% 1RM CleanClean Pull + Hang Power Clean + Power Clean @72-75% 1RM CleanClean Pull + Hang Power Clean + Power Clean @78-80% 1RM CleanClean Pull + Hang Power Clean + Power Clean @78-80% 1RM CleanClean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean**All touch and go.

Tuesday, 9 December WODAMRAP 15 Minutes1 Rope Climb3 Wall Walks12 GHD Sit Ups Clean ComplexClean Pull + Hang Power Clean + Power Clean @72-75% 1RM CleanClean Pull + Hang Power Clean + Power Clean @72-75% 1RM CleanClea…

Thursday, 4 December

WOD4 Rounds of:800m Run15 Weighted Push-ups200m odd object carry (you pick, DB, med ball, farmer carry bars, sandbag)30 Sec Side Plank (each side, every time) Hyrox Edition3 Rounds of:400m Run20 Walking Lunges 50/35400m Run250m Ski400m Run20 Wall Balls 30/20

Thursday, 4 December WOD4 Rounds of:800m Run15 Weighted Push-ups200m odd object carry (you pick, DB, med ball, farmer carry bars, sandbag)30 Sec Side Plank (each side, every time) Hyrox Edition3 Rounds of:400m Run20 Wa…

Wednesday, 3 December

Hang Clean2 Hang Clean (above the knee) + Clean @70% 1RM Clean2 Hang Clean (above the knee) + Clean @75% 1RM Clean2 Hang Clean (above the knee) + Clean @80% 1RM Clean1 Hang Clean (above the knee) + Clean @82-85% 1RM Clean1 Hang Clean (above the knee) + Clean @82-85% 1RM Clean*one set every 2:30**All Touch and go. WOD4 Sets15/12 Calorie Row15 Thrusters (75/55)15 Chest to Bar Pull Ups-rest 1:1 between sets

Wednesday, 3 December Hang Clean2 Hang Clean (above the knee) + Clean @70% 1RM Clean2 Hang Clean (above the knee) + Clean @75% 1RM Clean2 Hang Clean (above the knee) + Clean @80% 1RM Clean1 Hang Clean (above the knee) +…

Tuesday, 2 December

Hang Sn**ch3 Hang Power Sn**ch @65-70% 1RM Power Sn**ch3 Hang Power Sn**ch @70% 1RM Power Sn**ch3 Hang Power Sn**ch @70% 1RM Power Sn**ch2 Hang Power Sn**ch @75-80% 1RM Power Sn**ch2 Hang Power Sn**ch @75-80% 1RM Power Sn**ch*Rest 2 minutes between sets. WOD8 Sets (1 set every 4 minutes)15/12 Cal Echo Bike50 Double Unders15/12 Cal Echo Bike*Sub 100m run

Tuesday, 2 December Hang Sn**ch3 Hang Power Sn**ch @65-70% 1RM Power Sn**ch3 Hang Power Sn**ch @70% 1RM Power Sn**ch3 Hang Power Sn**ch @70% 1RM Power Sn**ch2 Hang Power Sn**ch @75-80% 1RM Power Sn**ch2 Hang Power Sna…

Monday, 1 December

Back Squat5 Sets3 Back Squat @82-87% 1RM Back Squat*One set every 2:30 WODAMRAP 12 Minutes12 Deadlifts (135/95)9 Hang Power Cleans (135/95)6 Push Jerks (135/95) Front Squat (optional)10 Sets3 Front Squat @87-92% 1RM Front Squat*Rest as needed between sets.

Monday, 1 December Back Squat5 Sets3 Back Squat @82-87% 1RM Back Squat*One set every 2:30 WODAMRAP 12 Minutes12 Deadlifts (135/95)9 Hang Power Cleans (135/95)6 Push Jerks (135/95) Front Squat (optional)10 Sets3 Front…

Sunday, 30 November

REST DAY!

Sunday, 30 November REST DAY!

Saturday, 29 November

Happy Birthday Coach Kyle! 30 Clean and Jerk 135/95+21-15-9Echo CalBurpeesWall Balls 20/14Double UndersRower CalBurpeesWall BallsDouble UndersSki Cal/300m RunBurpeesWall BallsDouble Unders+30 Sn**ch 115/75

Saturday, 29 November Happy Birthday Coach Kyle! 30 Clean and Jerk 135/95+21-15-9Echo CalBurpeesWall Balls 20/14Double UndersRower CalBurpeesWall BallsDouble UndersSki Cal/300m RunBurpeesWall BallsDouble Unders+30 Snatc…