Day 1 sonny CrossFit program

Lifting

1 Back Squat
Set 1 – 60% – 10 Reps
Set 2 – 70% – 6 Reps
Set 3 – 80% – 5 Reps 90
Set 4 – 80% – 5 Reps 90
Set 5 – 80% – 5 Reps 90
Set 6 – 80% – 5 Reps

2 Snatch
Set 1 – 70% – 3 Reps
Set 2 – 75% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 80% – 2 Reps
Set 5- 80% - 2 reps

Workout
5 Rounds (20 Minute Limit)

1 20 Wall Balls
2 20 Press Ups
3 20 DB Snatchs
4 10 Toes to Bar
5 30 Double Unders
Scaled Options:
Double Unders – 60 skips
Toes to Bar – Knees Raises

Day 2 week 1

Lifting

1 Power Jerk
Set 1 – 70% – 2 Reps
Set 2 – 70% – 2 Reps
Set 3 – 70% – 2 Reps
Set 4 – 70% – 2 Reps
Set 5 – 70% – 2 Reps x60

2 Power Cleans
Set 1 – 70% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 70% – 3 Reps
Set 4 – 70% – 3 Reps x50

Workout
Strict Chipper (5 Rounds for Time)
Complete all reps for each exercise before moving on to the next
exercise

1 10 Chin Ups
2 10 Ring Dips
3 10 Hollow Rocks
4 10 Hand Release Press Ups

Workout 3 week 1
1 Cleans
Set 1 – 70% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 70% – 3 Reps
Set 4 – 70% – 3 Reps 80

2 Push Press
Set 1 – 70% – 10 Reps 30
Set 2 – 70% – 10 Reps 40
Set 3 – 70% – 10 Reps 40
Set 4 – 70% – 10 Reps

Workout – 21 Minute EMOM

Weight Vest Wednesday

1 10 Burpees
2 20 Squats
3 10 Chest to Bar
Scaled Option:
Chest to Bar – Aussie Rows

Day 3 rest

Day 4 Friday
Day Progress:

Lifting
1 Clean & jerk
Set 1 – 80% – 2 Reps 50
Set 2 – 80% – 2 Reps 55
Set 3 – 80% – 2 Reps 60
Set 4 – 80% – 2 Reps
Set 5 – 80% – 2 Rep

2 Clean High Pull

Set 1 – 100% – 5 Reps
Set 2 – 100% – 5 Reps
Set 3 – 100% – 5 Reps
Set 4 – 100% – 5 Reps
Set 5 – 100% – 5 Reps

3 Strict Hand Stand Push Up

Set 1 – Body Weight – 8 Reps
Set 2 – Body Weight – 8 Reps
Set 3 – Body Weight – 8 Reps
Set 4 – Body Weight – 8 Reps

4 GHD Sit Up
Set 1 – Body Weight – 10 Reps
Set 2 – Body Weight – 10 Reps
Set 3 – Body Weight – 10 Reps
Set 4 – Body Weight – 10 Reps
Week 1: day 5

1 Snatch Complex
10 Minutes – Build to max weight in 10 mins
Complex:
Power Snatch
Hang Snatch
Overhead Squat

Workout
For Time

1 1500m Row
2 150 Wall Balls
3 1000m Row
4 100 Wall Balls
5 500m Row
6 50 Wall Balls
Options:
9kg Wall Ball (Men)
6kg Wall Ball (Women)
No Wall Ball Available = Thrusters Empty Bar (20kg/15kg)

Week 2 day 1

1 Back Squat
Set 1 – 60% – 10 Reps 60
Set 2 – 70% – 6 Reps 80
Set 3 – 80% – 5 Reps 90
Set 4 – 80% – 5 Reps 100
Set 5 – 80% – 5 Reps 100
Set 6 – 80% – 5 Reps 100

2 Snatch Pull + Snatch

Set 1 – 60% – 3 Reps + 1 Rep
Set 2 – 70% – 3 Reps + 1 Rep
Set 3 – 80% – 3 Reps + 1 Rep
Set 4 – 80% – 2 Reps + 1 Rep
Set 5 – 80% – 2 Reps + 1 Rep
Set 6 – 80% – 2 Reps + 1 Rep - worked on form 35kg

3 Toes to Bar
5 Rounds
10 Reps at Body Weight
Scaled Option: Hanging Knee Raises

Workout
15 Minute AMRAP
1 Row 10 Cal
2 Burpee Over Rower x 10
3 DB Snatch x 20
DB Snatch: 22.5kg Men 17.5kg Women
Scaled Option: rReduce weight on snatch
Workout 2 week 2
1 Power Hang Clean + Power Jerk
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 3 Reps
Set 4 – 80% – 3 Reps
Set 5 – 80% – 3 Reps
Set 6 – 80% – 3 Reps

2 Clean Pull From Hang

Set 1 – 120% – 5 Reps
Set 2 – 120% – 5 Reps
Set 3 – 120% – 5 Reps
Set 4 – 120% – 5 Reps
Set 5 – 120% – 5 Reps

3 Pull Ups
Set 1 – BW – Max
Set 2 – BW – Max
Set 3 – BW – Max
Set 4 – BW – Max
Notes: 2 minutes rest between max sets

4 Butterfly Pull Ups

Set 1 – BW – Max
Set 2 – BW – Max
Set 3 – BW – Max
Set 4 – BW – Max
Notes: 2 minutes rest between max sets
Scaled Option: Kipping Pull Ups

Day 3
Lifting

1 Front Squat
Set 1 – 60% – 10 Reps 50
Set 2 – 70% – 6 Reps 60
Set 3 – 80% – 5 Reps 70
Set 4 – 80% – 5 Reps 80
Set 5 – 80% – 5 Reps 85
Set 6 – 80% – 5 Reps 85

2 Push Press
Set 1 – 70% – 3 Reps 55
Set 2 – 75% – 3 Reps 60
Set 3 – 80% – 2 Reps 70
Set 4 – 80% – 2 Reps 80
Set 5 – 80% – 2 Reps

Workout
Weight Vest Wednesday

1 Buy In - 50 Cal Ski Erg

2 100 Squats
3 100 Hand Release Press Ups
4 100 Down Ups
5 Buy Out - 50 Cal Ski Erg

Note – Break up Squats, HRPU & Down Ups as you like

If No Vest – Add 50 Cals/Reps to each movement

Workout 4

Lifting

1 Back Squat
Set 1 – 60% – 10 Reps 70
Set 2 – 70% – 5 Reps 90
Set 3 – 80% – 3 Reps 100
Set 4 – 85% – 2 Reps 110
Set 5 – 90% – 2 Reps 115
Set 6 – 90% – 2 Reps 125

2 Snatch
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 3 Reps
Set 4 – 80% – 3 Reps
Set 5 – 80% – 3 Rep

Workout

Clean EMOM (10 Minutes)

Warm up to 70 % of your clean then every
minute for 10 minutes 3 touch and gocleans.

Followed By - Core Circuit

3 Rounds
Hollow Rocks – 10 Reps
Plank – 30 Seconds Hold
Leg Layouts – 20 Reps
Sunrisers – 12 Reps
V Ups – 12 Reps
toe taps – 12 Reps
REST – 60 Seconds

Workout 4
Suicide Grip Snatch
Set 1 – 40% – 3 Reps
Set 2 – 50% – 3 Reps
Set 3 – 60% – 3 Reps
Set 4 – 60% – 3 Reps
Set 5 – 60% – 3 reps

2 Clean Grip Overhead Squat

Set 1 – BAR – 5 Reps
Set 2 – 50% – 5 Reps
Set 3 – 60% – 5 Reps
Set 4 – 70% – 5 Reps
Set 5 – 70% – 5 Reps
Workout
20 Min EMOM – Death By Burpee

1 Min 1 - 1 Burpee
2 Min 2 - 2 Burpee
3 Min 3 - 3 Burpee
Continue up to Min 20 - 20 Burpees

Week 5
Workout 1

Back Squat
Set 1 – 60% – 10 Reps
Set 2 – 70% – 6 Reps 90
Set 3 – 80% – 5 Rep 104
Set 4 – 80% – 5 Rep 104
Set 5 – 80% – 5 Reps
Set 6 – 80% – 5 Rep

2 Snatch & Overhead Squat

Set 1 – 60% – 1 Rep + 3 Reps
Set 2 – 70% – 1 Rep + 3 Reps
Set 3 – 80% – 1 Rep + 3 Reps
Set 4 – 80% – 1 Rep + 3 Reps
Set 5 – 80% – 1 Rep + 3 Reps
Set 6 – 80% – 1 Rep + 3 Reps

3 Push Press
Set 1 – 75% – 5 Reps
Set 2 – 80% – 4 Reps
Set 3 – 85% – 3 Reps
Set 4 – 90% – 2 Reps
Set 5 – 95% – 1

Workout
16 Minute EMOM

1 Odd Minutes - 15 Cal Row

2 Even Minutes - 15 Burpees

Workout 2
Scaled Option: Reduce reps/cals on each movement to Power
Clean
Set 1 – 60% – 5 Reps 24
Set 2 – 70% – 5 Reps 42
Set 3 – 75% – 5 Reps 45
Set 4 – 80% – 5 Reps 50
Set 5 – 80% – 5 Reqq

2 Good Morning
Set 1 – 50% – 6 Reps
Set 2 – 60% – 6 Reps
Set 3 – 70% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps 40

3 Kettlebell Z Press
Set 1 – 60% RPE – 8 Reps
Set 2 – 70% RPE – 8 Reps
Set 3 – 75% RPE – 8 Reps
Set 4 – 75% RPE – 8 Reps
Set 5 – 75% RPE – 8 Reps 20 kg

Workout
10-1
Complete round of ten before moving down to 9 etc

1 Deadlifts @ Bodyweight 22.5

2 Box Jumps
3 Hand Released Press Ups
Scaled Options: 75% Bodyweight for Deadlifts

Workout 3
Snatch Balance
1. Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 90% – 1 Reps
Set 5 – 100% – 1 Reps2 40

2.Snatch Pulls to Knee

Set 1 – 80% – 5 Reps
Set 2 – 90% – 5 Reps
Set 3 – 100% – 5 Reps
Set 4 – 100% – 5 Reps
Set 5 – 100% – 5 Reps
Set 6 – 100% – 5 Reps 100

Workout
20 Minute AMRAP

Part A (10 Min AMRAP)

1 20m Walking Lunge
2 1 Minute Plank Hold

Part B (10 Min AMRAP)

1 10 Burpee Box Overs
2 10 Air Squats
No Vest Available:
Hold 10kg Dumbells for Squats, Lunges & Burpee Box Overs

Workout 4
Lifting

1 Front Squat
Set 1 – 60% – 5 Reps 50
Set 2 – 70% – 3 Reps 60
Set 3 – 80% – 3 Reps 65
Set 4 – 90% – 2 Reps 80
Set 5 – 90% – 2 Reps90
Set 6 – 90% – 2 Reps100

2 Clean
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 90% – 2 Reps
Set 5 – 90% – 2 Reps
Set 6 – 90% – 2 Reps

Workout
Deadlift Cindy (20 Min AMRAP)

1 10 Deadlifts
2 5 Pull Ups
3 10 Push Ups
4 15 Air Squats

Note* Set the bar at body weight for deadlifts.

Scaled Option: Use a band for pull-ups

Lifting

1 Muscle Snatch
Set 1 – 50% – 3 Reps

Set 2 – 60% – 3 Reps

Set 3 – 70% – 3 Reps 40
Set 4 – 80% – 3 Reps 40
Set 5 – 80% – 3 Reps 40
Set 6 – 80% – 3 Reps 45

2 Miltary Press
Set 1 – 60% – 5 Reps
Set 2 – 70% – 5 Reps
Set 3 – 70% – 5 Reps
Set 4 – 70% – 5 Reps
Set 5 – 70% – 5 Reps

Workout
Swole Circuit – 5 Rounds
No rest between sets to keep up the pump

1 10 Chin Ups
2 10 Leg Raises
3 10 Ring Dips
4 10 DB Bent Over Rows (22.5kg/17.5kg)

Scaled Options:
Ring Dips – Use Band
DB Row – Reduce Weight
Recovery
1 Row 3k - 60% RPE

Week 4 workout 1
Pause Front Squat
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 3 Reps
Set 4 – 80% – 3 Reps
Set 5 – 80% – 3 Reps
Set 6 – 80% – 3 Reps

2 Hang Snatch
5 Sets
Build to heavy triple

3 Thrusters
Set 1 – 10 Reps
Set 2 – 10 Reps
Set 3 – 10 Reps
Set 4 – 10 Reps
Set 5 – 10 Reps
Add weight each set

Workout
5 Rounds – Every 2 Minutes, 1 Minute Rest
In 2 mins Row 300m then complete as many burpees as possible
in the remaining time. Rest 1min Complete 5 rounds. (Aim to beat
or match Burpee score each round)

1 300m Row
2 MAX Burpees in Remaining Time

Lifting day 2 week 4

1 Power Snatch
Set 1 – 60% – 3 Reps 40
Set 2 – 70% – 3 Reps
Set 3 – 75% – 3 Reps 40
Set 4 – 80% – 3 Reps
Set 5 – 80% – 3 Reps
Set 6 – 80% - Reps
2 Power Cleans
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 75% – 3 Reps
Set 4 – 80% – 3 Reps
Set 5 – 80% – 3 Reps
Set 6 – 80% – 3 Reps
3 Strict Chin Up
Set 1 – Body Weight – 10 Reps
Set 2 – Body Weight – 10 Reps
Set 3 – Body Weight – 10 Reps
Set 4 – Body Weight – 10 Reps
Set 5 – Body Weight – 10 Reps
Scaled Option: Ring

Workout

20 Minute AMRAP
2 Rounds – 5 Minute Part A, 5 Minute Part B

Part A
1 10 Burpee Box Jump (RX 30" Men/24" Women)
2 10 Cal Row

Part B
1 10 Cal Assault Bike
2 10 Pistol Squats

Scaled Options:
Box Jumps – Reduce box height
Pistol Squats – 20 air squats
Lifting

1 Snatch Balance
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 90% – 1 Reps
Set 5 – 100% – 1 Reps

2 Snatch
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 80% – 2 Reps
Set 5 – 80% – 2 Reps
Set 6 – 80% – 2 Reps

Workout – Weight Vest Wednesday

30 Minute EMOM – Chelsea

1 5 Pull Ups
2 10 Press Ups
3 15 Squats
Nqotes: With Vest complete as many rounds as possible up to
30mins until failure to finish reps within the minute. ** Without
Vest aim to complete the full 30mins

Workout 4 week 4
1 1 1/4 Back Squats
Set 1 – 60% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 80% – 3 Reps
Set 4 – 85% – 2 Reps
Set 5 – 85% – 2 Reps
Set 6 – 85% – 2 Reps

2 Clean
6 Sets
Build to heavy double

3 Super Pulls
Set 1 – 90% – 1 Reps
Set 2 – 90% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 90% – 1 Reps
Set 5 – 90% – 1 Reps

Week 4 workout 5

1 Plyometrics
Build to Max
2 Strict Hand Stand Push Up
Set 1 – Bodyweight – 10 Reps
Set 2 – Bodyweight – 10 Reps
Set 3 – Bodyweight – 10 Reps

3 Kipping Hand Stand Push Up

Set 1 – Bodyweight – 10 Reps
Set 2 – Bodyweight – 10 Reps
Set 3 – Bodyweight – 10 Reps

Workout
Core Circuit – 5 Rounds

1 10 Leg Raises
2 10 Aleknas
3 10 Side Plank Raises (Both Sides)

Week 5
Workout 1

Lifting
Snatch High Pull + Snatch
Set 1 – 60% – 2 Reps
Set 2 – 70% – 2 Reps
Set 3 – 80% – 1 Rep
Set 4 – 80% – 1 Rep
Set 5 – 80% – 1 Rep
Set 6 – 80% – 1 Rep

Hang Cleans
Set 1 – 60% – 3 Reps
Set 2 – 60% – 3 Reps
Set 3 – 60% – 3 Reps
Set 4 – 60% – 3 Reps
Set 5 – 60% – 3 Reps

Workout
5 Rounds – 2 min 30 second window

Run 200m
12 Box Jumps
Burpees For Remaining Time
(Rest 1 Min. Aim to beat burpee score each round)