Programming for the Week Commencing‪ 5th November‬

Monday:

A.

15 Mins to Build to a Heavy Double Power Clean

B.

Benchmark WOD ‘Elizabeth’

In Heats:

Time Cap: 9 Mins

Rx:

21-15-9
Power Clean @61/42.5kg
Ring Dip

*Appropriate scaling options to be advised by the Coach!

Scaling:

– Power Clean / Hang Power Clean / Heavy Russian Swing

– Ring Dip / Box Dip (between 2 X high box) / Ring Push Up / Push Up

Coaches Notes:
Coach to help advise on movement scaling and weight.
This is the start of a four week cycle for November to develop your strength, power, mobility, endurance and skill for Elizabeth. Record your performance and scaling on MyWOD App for this benchmark as you will be retested at the end of the month!

Tuesday:

Conditioning

For Time 
In Pairs:

1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X Pull Up
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X HSPU
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X T2B

Score = Time 

Time Cap: 40 Mins

Wednesday:

A.

Skill – Rings

Skin The Cat & Progressions – Leg Raise to inverted Hang – L-Sit to Shoulderstand

OR

Strength – Ring Strength & Accessory Work

B.

For Quality:

10-1
Strict T2B / Ring
Double KB Russian Swing
DB Deadlift

After Class Extra:

10 Rounds:

10/8 X Cal Bike
10 X Burpee to Plate

(In Pairs Relay / or rest between rounds as long as round takes. i.e 10 Rounds Each)

Thursday:

Barbell – Hang Clean

A.

20 Minutes to work up to a Heavy Hang Clean

B. 

5 X 2 Hang Clean @90%

C. 

5 X 5 Back Squat @70%

Friday:

Conditioning

8 AMRAP
8 X Hand Release Press Up
16 X Alt DB Squat Snatch* @22.5/15kg

Rest 5 Mins

8 AMRAP
20 X Wallball @9/6kg
40 X DUs / 80 X SUs

Rest 5 Mins

8 AMRAP
10 X Pull Up
20 X Box Jump @24/20”

*Scale to DB Snatch and DB Front Rack Squat each arm. e.g 8 X Alt DB Snatch then 8 X DB FR Squats then repeat but with DB on other side for Squats.

Saturday:

For Time In Pairs:

60 X DB Burpees @22.5/15kg
60 X Slamball @30/20lb
40 X DB Push Press @22.5/15kg
40 X T2B
20 X Deadlift @140/90kg
40 X Ring Dip*
20 X Deadlift @140/90kg
40 X T2B
40 X DB Push Press @22.5/15kg
60 X Slamball @30/20lb
60 X DB Burpees @22.5/15kg

Score = Time

*Scaling – Ring Dip / Box Dip (between 2 X high box) / Ring Push Up / Push Up

Gymnastics:

Bar Muscle Up

Sunday:

Remembrance Day – Royal Air Force 100th Anniversary Year

“Never in the field of human conflict was so much owed by so many to so few.” Winston Churchill

‘RAF 100’

4 Rounds For Time:

25 X Deadlift @80/55kg
25 X Squat Jump over Bar
25 X Press Up
25 X Wall Ball @13/9kg

Rx: 10/7kg Weighted Vest to be worn

*Time Cap: 40 Mins