01.30.

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  • Post last modified:2026.01.27.
  • Post category:program

LIGHT WEIGHTLIFTING

I. 10X2′
7 TOES TO RING
3 POS. SNATCH

II. 6X3′
150M/100M SKIERG
3 CLEAN HIGH PULL
3 POWER CLEAN
3 FRONT SQUAT

WEIGHTLIFTING

I. 3X10
HANGING L-SIT
SOTTS PRESS
TRX H2H

II.15X75 SEC
2 BLOCK POWER SNATCH

III.15X75 SEC
1 BLOCK CLEAN

IV. 3X3′
5 BOX JUMP
7 OVERHEAD SQUAT

LIGHT CROSSFIT

I. 10X 3 MED.BALL CLEAN + 3 WBS

II. 6X2’/1′
300M/250M ROW
50 JUMP ROPE
20 RING PUSH UP

CROSSFIT

I. 2X25
ABMAT SIT UP
TRX KNEE PULL

II. IN 20′
10-1 (CLIMBING WEIGHT)
OVERHEAD SQUAT
PULL UP
BURPEE

III.
AMRAP 7′
10M WALKING LUNGE
30M FARMER CARRY
10M BROAD JUMP

REST 3′

AMRAP 7′
10M WALKING LUNGE
30M FARMER CARRY
10M BROAD JUMP

P LIGHT CF
I. 10X 3 MED.BALL CLEAN + 3 WBS

II. 6X2’/1′
300M/250M ROW
50 JUMP ROPE
20 RING PUSH UP