Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10 Tempo DB Strict Press (1111)

10 Tempo DB Good Mornings (1111)

-Rest as Needed b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

ON A 10:00 RUNNING CLOCK…

2:00 Max Plank Hold

2:00 Max DB Deadlifts

2:00 Max DB Push Press

2:00 Max DB Deadlift

2:00 Max Plank Hold

-Rest as Needed-

EMOM x 5 MINUTES

:30 Push-Up + :30 Plank Hold

(Score is Reps of DL, PP & PU)

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ

Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

Extended Warm-up

Metcon (Weight)

BUILD TO…

Heavy Set of 3 Hang Power Clean

(Score is Load)

Workout

Metcon (7 Rounds for reps)

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean*

R1 & R2 – (185/125)|(155/105)

R3 & R4 – (155/105)|(135/95)

R5 & R6 – (135/95)|(95/65)

R7 – (95/65)|(65/45)

-Rest 1:00 b/t Sets-

(Score is Reps)

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

10 Mountain Climbers*

10 Push-Ups

Max Plank in Remaining Time

*L+R = 1 Rep

(Score is Reps)

Full-Body Grind Workout

Metcon (3 Rounds for reps)

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max Squat Hold or Hollow Hold

*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete chooses either movement they want to perform each round.

(Score = #reps in each EMOM)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES (light DB)

5 Half Kneeling DB Press (Right arm)

5 Single Arm Front Rack Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 Single Arm Front Rack Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee (50/35)|(35/25)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets-

(No Measure)

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Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10 DB Forward Suitcase Lunges

10 DB Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB down

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

5:00 Max Distance Run, Bike, Row or Any Cardio

Immediately into…

AMRAP x 10 MINUTES

21-15-9

DB Front Squat

9-9-9

DB Devils Press

(Score is Rounds + Reps)

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell (or DBs)

4 Bodyweight Kang Squats*

*Kang Squat- Goodmorning + Squat + Goodmorning + Stand

Strength

Back Squat (1×2)

ON A 20:00 RUNNING CLOCK…

Build to Heavy 2-Rep Back Squat

(Score is Load)

Workout

“GIVE” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9-12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)

(Score is Rounds + Reps)

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

:30 Max DB “Speed” Floor Press

:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES

:30 Max Single DB Curls

:30 Max Single DB Overhead Hold

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

(Score is Rounds + Reps)

Core Finisher

Metcon (No Measure)

2 SETS

1:00 Glute Bridge Hold

:30 Single Leg Glute Bridges (L)

:30 Single Leg Glute Bridges (R)

-1:00 Rest b/t Sets-

(No Measure)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Glute Bridges

10 T-Push Ups*

10 Barbell (or Bodyweight) Good Mornings

10 Push Up to Down Dog

10 Barbell (or KB/DB) Romanian Deadlift

Extended Warm-up

Metcon (Weight)

BUILD TO…

Workout Weight for Deadlift

(Score is Load)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift (275/185)|(185/125)

1:00 Max Cal Bike

1:00 Ring Dip

(Score is Reps)

Cool Down

Warm-up (No Measure)

8:00-10:00 Flow Stretching*

*Focus on hips, hammies, and quads.

(No Measure)

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Murph Traning: Thunder Thighs

CrossFit Feral – NW – MURPH

Murph Training – Thunder Thighs (Time)

300 Air Squats

1 Mile Run

Rest 5 minutes

AMRAP 5

Sit-ups

RX+: vest

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Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

5 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Mountain Climbers

5 Push-ups

Immediately into…

ON A 3:00 RUNNING CLOCK…

50 Mountain Climbers

Max Push-Ups in Remaining Time

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

14 DB Deadlift

1:00 Plank Hold

2:00 Cardio (Athlete Choice)

-2:00 Rest-

AMRAP x 12 MINUTES

14 DB Deadlift

1:00 Plank Hold

2:00 Cardio (Athlete Choice)

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)

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