Training Programme

Training Program 2016

Every Week:

Mon Tue Wed Thu Fri Sat Sun
Wendler5/3/1
Shoulder Press/ Z-Press
CF WOD
Wendler5/3/1
Deadlift
Rest / Cardio Wendler5/3/1
Back Squat
Bench Press
CF WOD
Olympic Weightlift
CF WOD
OlympicWeightlift
CF WOD
OFF

 

 

Training Program 2014

Week Mon Tue Wed Thu Fri Sat Sun
1 SS
(3×5)
G M
Intervals
SS
(3×5)
REST (M) SS
(3×5)
M
5 K TT
OFF
2 SS
(DE 8x 2)
M SS
(DE 8x 2)
REST
(G)
SS
(DE 8x 2)
M
8 K
OFF
3 SS
(4×5)
M G
Intervals
SS
(4×5)
REST
(M)
SS
(4×5)
M
8 K TT
OFF
4 SS
(1 RM)
M SS
(1 RM)
REST (M) SS
(1 RM)
M
10 K
OFF
5 SS
(3×5)
G M Intervals SS
(3×5)
REST (M) SS
(3×5)
M
10 K TT
OFF
6 SS
(DE 8×2)
M G Intervals SS
(DE 8×2)
REST (M) SS
(DE 8×2)
M
15 K
OFF
7 SS
(4×5)
 M SS
(4×5)
M SS
(4×5)
M
10 K
OFF
8 CF Benchmark WOD G M Intervals CF W M G REST (M) SS
CFT
M
15 K TT
OFF

SS = Starting Strength
CF = CrossFit
M = monostructural metabolic 
conditioning or “cardio”
G = gymnastics, bodyweight exercises
W = weightlifting, powerlifting and olympic lifts
CFT = CrossFit Total
DE = Dynamic Effort
TT = Time Trial

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