Programming for the Week Commencing‪ 17th December

Monday:

A.

Strength

6 X 5 Back Squat @80%

B.

For Time:

30 X STOH @60/40kg
30 X Power Clean @60/40kg
20 X Front Squat @70/50kg
20 X STOH @70/50kg
10 X Power Clean @80/60kg
10 X Squat Clean @80/60kg

Tuesday:

A.

Skill

Handstand Walking / Kick Up Technique

B.

20 EMOM

1- 20m Handstand Walk / 3 X Wall Walk / 30s Plank Hold
2- 10 X Burpee Box Jump @24/20”
3- 20 X Sandbag Alt Lunge
4- 10 X Hammer Curl @2 X 22.5/15kg

Wednesday:

Conditioning

A.

For Time:
In Pairs

P1 – Max Effort Calories
P2 – 1, 2, 3, 4, 5 – Rounds of Cindy

Score A = Total Calories

Score B = Time

Coaches Notes:
P1 Starts on the Calories
P2 Completes 1 round of “Cindy”
Swap
Then…
P1 Back on the Calories
P2 Completes 2 rounds of “Cindy”
Swap 
Until person 1 finishes 5 rounds of “Cindy”

Rest 5 Mins

B.

8 AMRAP
In Pairs

ME Farmers Carry @Carry something heavy!

Score = Gym Lengths

Coaches Notes:
Use KBs / DBs or Heavy DBall (Cradle Carry)
Whilst P1 is doing Farmers Carry, P2 is doing a Wall Sit Plate Hold @15/10kg. With a Medicine Ball placed under Wall Sit Hold position, the minute contact is made with the Ball… swap!

Thursday:

Barbell

A.

Build to a Heavy Double Split Jerk

B.

5 X 3 Clean Grip Deadlift @70%

C.

4 X 2 Clean Pull @100-105%

After Class Extra:

3 Sets:

30s Plank Shoulder Taps / Alt Hand Raises
30s Rest
30s Hollow Body Hold / Tucked
30s Rest
30s Handstand Hold / Wall Walk Hold
30s Rest

Friday:

A.

Strength

6 X 6 Back Squat @75%

B.

For Time:
In Pairs

42-30-18-30-42
Calories
DB Thruster @22.5/15kg
T2B

Score = Time

Saturday:

Epic Chipper
In Pairs

140 X DUs
14 X Clean @60/40kg
12 X Bar MU / 24 X Strict Pull Up / Jumping Negative
120 X DUs
12 X Clean @70/50kg
10 X Bar MU / 20 X Strict Pull Up / Jumping Negative
100 X DUs
10 X Clean @80/55kg
8 X Bar MU / 16 X Strict Pull Up / Jumping Negative
80 X DUs
8 X Clean @90/60kg
6 X Bar MU / 12 X Strict Pull Up / Jumping Negative
60 X DUs
6 X Clean @100/65kg
4 X Bar MU / 8 X Strict Pull Up / Jumping Negative
40 X DUs
4 X Clean @110/70kg

Time Cap: 35 Mins

Gymnastics:

Ring Muscle Up

Sunday:

Hero Workout ‘White’

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

5 Rounds For Time:

3 X Rope Climb @15ft
10 X Toes to Bar
21 X Walking Lunge with 20/15kg Plate Overhead
400m Run