Monday:
Foundation – Back Squat + DB Bench + CrossFit Aerobic (Deadlift/Box Jump/ Row)
Building – Snatch Complex + Clean Complex + Front Squat & Back Squat
Tuesday:
Foundation – TGU + Low% Aerobic Intervals (Jump Rope/Bear Crawl/Farmer Walk/Run/KBS/Step Ups/AD)
Building – Gymnastic Intervals + CrossFit Aerobic (Wall Ball/Box Jump/Power Clean/Push Press/Row/AD/Run)
Wednesday:
Foundation – DB Bench + Split Squats + CrossFit Aerobic (Goblet Squat/Hip Thrusts/Hollow Rock)
Building – Rest Or 20-40 Low% Aerobic session
Thursday:
Foundation – Rest
Building – Snatch Balance + Clean + Snatch & Clean Deadlift + CGBP
Friday:
Foundation – RDL + DB Walking Lunge + Curls & Step Ups & Hip Ext.
Building – Gymnastic Intervals + MAP (Power Snatch/DU/ Burpees/ KBW/AD)
Saturday:
Everyone – Jumping Fun + MB Throwing Fun + Some Frisbee Action!