01.16.

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  • Post last modified:2026.01.09.
  • Post category:program

CROSSFIT

I. 3RFT
10-10 WINDMILL
30 TRX KNEE PULL

II. AMRAP 31′
10X10 M SHUTTLE RUN
10 WALL CLIMBING
10 STRICT PULL UP

III.FT.:
150 AIR SQUAT

LIGHT CROSSFIT

I. 7X90 SEC
5 DEADLIFT
15 SEC HANGING HOLLOW HOLD

II. AMRAP 7′
10-10 BOX STEP UP
20 TRX RING ROW
3′ REST
AMRAP 7′
10 BOX DIP
10 SQUAT JUMP

WEIGHTLIFTING

I. 3X
15 BANDED GOOD MORNING
15 TRX ROLL OUT
7-7 GLORIA

II. EMOMX16
2 HANG POWER CLEAN

III. 7X3′
3 FRONT SQUAT
6 BENT ROW
3 BOX JUMP