FDK Cross May 2017
Date
Workout
01/05/17
Monday
PARTNER MONDAY
A) AMRAP 8
Partner 1: 15 kettlebell swings
Partner 2: max air squats
B) AMRAP 8
Partner 1: 10 box jumps
Partner 2: max atomic situps
C) 2 and 2
4 rounds of 30 seconds on/30 seconds off
Max biceps curl
02/05/17
Tuesday
CHALLENGE OF THE MONTH!
“Jackie”
For Time 1,000 Meter Row
50 Thrusters 20kg (for both men and women)
30 Pull-Ups
03/05/17
Wednesday
A) Bench press
4 rounds 2 reps
Increasing weights to find a 2RM bench press
B) Strict Lynne
5 Rounds for Max Reps
Bench press (bodyweight or 70% of 2rm)
Strict pull ups (max reps)
Rest as needed
1
04/05/17
Thursday
May the 4th be with you!
A) Building up on weights
Push Press 3 x 3 reps
Push Jerk 3 x 2 reps
B) “Chewbacca”
21 - 15 - 9
Power clean
Front rack lunge
Push jerk
Weight for barbell: 60% of best push jerk
And May the Force be with you all!
05/05/17
Friday
A) 15 minutes to work on kipping pull ups
B) On a 20 minute clock (for quality):
5 Pull ups
10 Alternating pistols
15 V-ups
1 minute rest
06/05/17
Saturday
A) Single leg barbell hip bridge
4 rounds of 8 reps in each leg.
Rest as needed
B) AMRAP 25
Buy in: 750m row
50 Wall ball
40 Box jump
30 GHD situps / Base plate situps 15/10
20 Kettlebell deadlift
2
07/05/17
Sunday
AMRAP 5
10 Over the bar burpees
6 Overhead lunges 35/25
3 minutes rest
AMRAP 5
15 Burpees
6 Chin ups
3 minutes rest
AMRAP 5
10 box jump over
6 Sumo deadlift high pull 35/25
3 minutes rest
AMRAP 5
15 box jumps
3 wall climbs /or walk outs
08/05/17
Monday
PARTNER MONDAY
A) EMOM 20
5 Thrusters
5 Bar facing burpees
Partner A completes thrusters and burpees; B is hanging from a bar until A
has completed all reps. Alternating every minute.
B) Medicine ball throw situps
4 rounds of 10 reps each
3
09/05/17
Tuesday
A) Back Squat
10 - 5 - 5 - 3 - 3 - 3
15 minutes to find a 3rm
B) 4 Rounds for time
10 Back squats from ground
10 Hand release push ups
50 Double unders
10/05/17
Wednesday
A) Gymnastic strength: L-sit + arch
4 rounds of:
30 seconds L-sit
30 seconds arch
30 seconds rest
B) On a 22 minute clock - groups of 3
1 minute row for max distance
1 minute double kettlebell front rack carry
1 minute rest
Minute is counting when the partner on the rower starts and finishes.
11/05/17
Thursday
A) 15 minutes to work on kettlebell turkish getup - max load for 3 unbroken
reps on each arm
B) 200 Double unders /or 3 minutes DU attempts
21 Kettlebell clean and jerk
100 Double unders /or 1:30 minutes DU attempts
15 Kettlebell clean and jerk
50 Double unders
9 Kettlebell clean and jerk
12/05/17
Friday
A) Chin ups - 3 rounds of:
15 seconds top hold + 6-10 chin ups
(continued next page)
4
B) 5 rounds for time
30 Kettlebell deadlift
15 Knees to elbows
30 Walking lunges
15 meters bear crawl
13/05/17
Saturday
A) Power clean
8 rounds of 1 rep - increasing weight every successful lift to find a 1RM
power clean
B) Wodstock 2016 Intermediate finals
For time:
19 chest to bar pull ups
11 power cleans @80% of 1rm
Timecap: 8 minutes
14/05/17
Sunday
A) 20 minutes work on ring dips
Progressions
2 sets of 3 strict ring dips
2 sets of 3-6 kipping ring dips
B) AMRAP 12
3 Ring dips
6 Front squats 55/40
9 Box jump over
15/05/17
Monday
PARTNER MONDAY
A) EMOM 20
Partner 1: 5 Broad jumps for max distance
Partner 2: Kettlebell snatch 8 reps each arm
B) Plank complex
Partner 1: 4 x 10 each side
Weighted plank rotation (with dumbbells or small plates)
Partner 2: Side plank while 1 is working. Switch sides along with partner.
5
16/05/17
Tuesday
A) Snatch complex
12 minutes of:
1 snatch pull + 2 power snatch lift every 90 seconds
B) 4 rounds of:
14 Pistols
7 Power snatch
17/05/17
Wednesday
On a 30 minute running clock:
0 - 9 minutes
30 Double unders
15 Toes to bar
1 minute rest
10 - 19 minutes
30 Atomic situps
15 Box jump
1 minute rest
20 - 29 minutes
30 Bumper plate ground to overhead
15 OH lunges (with bumper plate)
1 minute to lay down on the floor!
18/05/17
Thursday
A) Deadlift
4 rounds of 15 reps every 2:30 minutes increasing load
B) 40-30-20-10
Single arm kettlebell thruster (alternate as needed)
Ring rows
6
19/05/17
Friday
A) 10 to 1 of:
Burpee box jump
Weighted v-ups (bumper plate or med ball)
Timecap: 10 minutes
B) 10 to 1 of:
Alternating kettlebell clean
Goblet squats
Timecap: 10 minutes
20/05/17
Saturday
A) Kettlebell single arm bent over row
4 Rounds of 8 reps in each arm
Rest as needed
B) 7 rounds every 2 minutes:
14 Overhead squat
7 Handstand push ups
21/05/17
Sunday
A) Hang power clean
3 rounds of 10 unbroken reps for max weight / 2 minutes rest between
rounds
B) On a 24 minute clock:
Every 4 minutes:
10 hang power cleans* + 30 seconds side plank on each side
In the remaining time perform as many rounds possible of:
6 Bar facing burpees
20 Double unders/ or 40 Mountain climbers
* same weight as max reps in part A); Try to go unbroken if possible
7
22/05/17
Monday
PARTNER MONDAY
A) 2 in 2:
2 Rounds of:
50 Kettlebell clean and jerk
50 Sit ups
50 Back squat (from ground) 35/25
50 Push ups
50 Wall balls
Share reps as needed
23/05/17
Tuesday
A) Strict shoulder press
7 - 5 - 3 - 3 - 3 increasing weights to find a 3RM shoulder press
B) 21-15-9
Push press @75% of 3rm strict press
Box jump over
24/05/17
Wednesday
A) Groups of 3
6 minutes of:
7 thrusters each person 20/15
2 minutes rest
6 minutes of:
150m rowing each person
2 minutes rest
6 minutes of:
10 burpees each person
2 minutes rest
6 minutes of:
Battle rope: 30 seconds each person
8
25/05/17
Thursday
A) Front squat
3 rounds of max reps at bodyweight
Rest 2 minutes between rounds
B) 5 rounds of:
Min 1. Farmer’s walk
Min 2. Front squats (half bodyweight or half the weight of A.)
Min 3. Back extensions (superman)
Min 4. Burpee box jump over
Min 5. Rest
26/05/17
Friday
A) EMOM 12
Odd: 8 Floor press
Even: 16 Barbell glute bridge
B) For time:
80 Alternating lunges
60 Kettlebell russian twist
40 Hand release push ups
20 Toes to bar
40 Hand release push ups
60 Kettlebell russian twist
80 Alternating lunges
27/05/17
Saturday
A) 15 minutes to work on kipping handstand push ups
3 rounds of 5 handstand push ups
B) 15 minutes for quality:
30 Lateral box step ups (15 each leg)
1 min of max handstand push ups
C) 100 Air squats for time
Timecap: 3 minutes
9
28/05/17
Sunday
A) AMRAP 10
5 V-ups
10 Hang power snatch
3 L-pull ups
B) 3 Rounds of
6-10 kettlebell bottom up press on each arm
29/05/17
Monday
PARTNER MONDAY
A) Front squat
E2MOM
40 seconds max front squats 50/35
B) 5 minutes for max heavy russian swings (32/24). Alternate every 5 reps
C) 5 minute for max partner burpees
One burpee each; alternating every rep!
30/05/17
Tuesday
A) Deadlift
7 - 5 - 5 - 3 - 3 increasing weights
B) Open workout 11.2
AMRAP 15
9 Deadlifts 70/50 or 60% of max 3 reps
12 Push ups
15 Box jumps
31/05/17
Wednesday
CHALLENGE OF THE MONTH!
“Jackie”
For Time 1,000 Meter Row
50 Thrusters 20kg (for both men and women)
30 Pull-Ups
10