Programming for the Week Commencing‪ 21st January‬

Monday:

A.

Strength

3 X 15 Front Squat @60%

B.

Conditioning
For Time:

30-20-10
Power Snatch @35/25kg
OHS @35/25kg

*50 X Double Unders / 100 X Single Unders after each Set, eg. 30-30-50, 20-20-50, 10-10-50

Coaches Notes: Scale to X2 American Swing (eg. 60-40-20) and Back Squats (30-20-10) as required.

Score = Time

Time Cap: 15 Mins

After Class Extra:

2km Row For Time 🚣🏽‍♀️

Tuesday:

A.

Strength

5 Sets:
5 X Strict Toes To Bar / Ring / Kettlebell
Rest 60 Sec
30 Sec Handstand Hold / 60 Sec Plank Hold
Rest 60 Sec

B.

Conditioning
In Pairs

20 AMRAP
80 X Wallballs @9/6kg
40 X Alt DB Snatch @22.5/15kg
20 X T2B
10 X Deadlifts @120/80kg

Score = Reps

Wednesday:

A.

Strength

4 X 8 Bench Press @70%

B.

Conditioning

5 Rounds For Quality:

10 X Strict Pull Ups
20 X Sit Ups
2 X Rope Climbs
10 X Strict HSPU / Box Pike Press / Z-Press

Time Cap: 20 Mins

Score = Time

Thursday:

Barbell – Clean & Jerk

i

A.

Build to a Heavy For The Day Single Clean & Jerk

B.

4 X 3 Clean Pull @90-100%

C. / After Class Extra:

4 X 4 Back Squat @70-75% Tempo 21X1

Friday:

A.

Strength

5 X 4 Deadlift @80/85%

B.

For Time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull @42.5/30kg
Push Press

Score = Time

Time Cap: 15 Mins

Saturday:

Conditioning

For Time:
In Pairs

10 Rounds
10 X Thrusters @70/50kg
10 X Burpees Over Bar
10 X Power Clean @70/50kg
10 X T2B
10 X Calories

Score = Time

Time Cap: 35 Mins

Gymnastics:

Ring Muscle Ups with Benji Boo Boo!

✅ Mobility
✅ Skill
✅ Strength

Sunday:

Hero WOD ‘Giff’

Dedicated to Gunnery Sgt. Jonathan Gifford, who was killed in action July 29, 2012 during combat operations in Afghanistan and was posthumously awarded the Navy Cross – the second-highest military decoration for valor – for his actions.

Gifford was nominated by his fellow Marine and cousin Brian Lelievre for this Hero WOD, created by marinewod.com.

“Giff, as he was called, will forever be remembered as one of the most prestigious examples of a Marine in our history as a Corps. Not only was he a legend amongst his fellow Marines but also a leader of men and more importantly a loyal father, and husband.” Brian described Giff by simply saying, “he was really just a good human being, loved and cared deeply for his family, and the ones he served with.” He went on to describe the day that he saw Giff graduate boot camp at MCRD Parris Island and how from that point on all he wanted to be was a Marine. He later followed in his cousin’s footsteps and joined the Corps. Brian noted, “What stuck with me the most was how devoted a father and husband he was.”

4 Rounds for Time:

800 meter Run
24 X Power Snatches @35/25kg
4 X Bar Muscle-Ups
4 X Alt Turkish Get-Ups @24/17kg

Coaches Notes: Scale Bar MU to 8 X Strict Pull Up / Jumping Negative