Weekend Workout Generator

Random Challenge

Random selection of a Crossfit WOD but executed in gymnastic/calisthenic fashion

Weekday Workout Generator

Warmup

10min - Cardiovascular & Joints
Eg. skipping/jogging/rowing/bike with sun salutations & locomotion

Skills

20min - one new & one maintenance (filmed)

Conditioning

Reps 20 / Plyo 3x10 / Heavy 3x8 / Iso* x3 / Reps 20 of:
*hold / negatives / timed single rep

• Bent Arm Pushing - 3 planes
• Bent Arm Pulling - 3 planes
• Straight Arm Pushing - 3 planes
• Straight Arm Pulling - 3 planes
• Scapula Pushing - 3 planes
• Scapula Pulling - 3 planes
• Legs
• Core - abs / obliques / back

Stretch & Joint Conditioning

Shoulders / Legs / Spine / Wrists