Author: eric@jettone.com

Monday (Total Body)
30 – Squat Clean

Tuesday (Weighted METCON)
For time:
25 Pull-ups
Run, 1200 m
Rest 3 mins
20 Pull-ups
Run, 1000 m
Rest 3 mins
15 Pull-ups
Run, 800 m
Rest 3 mins
10 Pull-ups
Run, 600 m
Rest 3 mins
5 Pull-ups
Run, 400 m

Wednesday (Lower Body)
30 – Front Squats

Thursday (Body Weight METCON)
EMOM 20
10 Burpees

Friday (Upper Body)
30 – Push Press

Monday (Total Body)
3 Rounds:
10 Power Clean & Jerk, 135 lbs
Run 800 m

Tuesday (METCON – Weighted)
AMRAP 20
10 Deadlifts, 155 lbs
15 Box Jumps, 24″

Wednesday (Upper Body)
100 Pull-ups

Thursday (METCON – Body Weight)
Run 1500 m
100 Push-ups
Run 1000 m
50 Push-ups
Run 500 m
25 Push-ups

Friday (Lower Body)
5-5-5-5-5
Back Squats

Saturday (Run / Row / Bike)
Row 5k

Monday (EMOM – Total Body)
EMOM 30
5 Wall-Ball, 25 lbs, 10′

Tuesday (METCON – Weighted)
Death By Thruster
With a continuously running clock perform:
1 Thruster, 95/65 lbs in the first 1 min
2 Thrusters, 95/65 lbs in the second 1 min
3 Thrusters, 95/65 lbs in the third 1 min
…
Continuing this for as long as you are able.

Wednesday (EMOM – Upper Body)
EMOM 30 (Alternating)
10 Pull-ups
20 Push-ups

Thursday (METCON – Body Weight)
10 Rounds for time:
Run 250m
10 Burpees

Friday (EMOM – Lower Body)
EMOM (3) 30
2 Front Squats, pick load

Saturday (Run / Row / Bike)
Row 5k

I’m trying a new workout format. I’ll still be using the Crossfit methodolgy, but more targeted. Listed below is the example week format.

Monday (EMOM – Total Body)
EMOM (2) 30
2 Cleans, 185 lbs

Tuesday (METCON – Weighted)
21-15-9
Burpees
Kettlebell Swings, 53 lb

Wednesday (EMOM – Upper Body)
EMOM 30
2 Push Jerks, 165 lbs

Thursday (METCON – Body Weight)
3 RFT
Run, 800 meters
Row, 800 meters
Rest 2 minutes

Friday (EMOM – Lower Body)
EMOM (3) 45
5 Back Squats, 245 lbs

Saturday (Run / Row / Bike / Walk)
Run 30 min, Zone 2