Programming for the Week Commencing‪ 11th February‬

Monday:

Pairs Chipper For Time:

(Split the work between you…)

2000m Row / Ski
100 X DUs
40m Handstand Walk* / 12 X Wall Walk
100 X DUs
50 X DB Power Clean & Push Press @22.5/15kg
100 X DUs
75 X Sit Ups / GHD
100 X DUs
100 X Wall Balls @9/6kg
100 X DUs

*4 Lengths of Gym

Time Cap: 35 Mins

After Class Extra:

Tabata
8 Rounds Alternating – 20s On 10s Off
1- Hollow Body Hold
2- Hollow Body Rocks

Tuesday:

Barbell – Snatch

A.

Build to a Heavy for the Day 1 X Snatch + 1 X Hang Snatch

B.

8 EMOM
1 X Snatch + 1 X Hang Snatch @75-80% of A

C.

Accessory – Strength

3 X 6 Front Squat @75%
(Rest 90s between sets)

🔷🔹🔹🔷

CrossFit Endurance – Power and Base Endurance

A.

Warm Up / Running Drills

B.

30 AMRAP

8 X Banded Barbell Squat Jumps
600m Run*
Rest until HR has dropped to @less than 65%

*600m Run = RX
Distance for the run will be determined individually on the day depending on each person’s running fitness. The run can be scaled to a row if needed.

C.

Strength / Accessory

3 X 20 Double Kettlebell Reverse Lunges

Sets should be performed unbroken!

🔷🔹🔹🔷

Wednesday:

A.

Strength

5 Sets:

5 X Strict Pull Up / 5 X Jumping Negative Pull Up / 10 X Ring Row
Rest 60s
5-10 X Strict Ring Dip / HR Push Up
Rest 60s

B.

Conditioning

For Time:
16-14-12-10-8-6-4-2
Alt DB Snatch @25/17.5kg
Wallballs @15/9kg
Press Ups

Score = Time

Time Cap: 15 Mins

After Class Extra:

3 Sets:
30s Handstand Hold / Plank Hold
30s Rest
30s LH Side Plank Hold
30s RH Side Plank Hold
30s Rest

Thursday:

A.

Strength

5 X 5 Strict Press @80%

B.

Conditioning

‘D.T’


5 Rounds For Time:

12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg

Score = Time

Friday:

A.

Strength

4 X 6 Back Squat @80%

B.

Conditioning

25 EMOM

1 – 20 / 17 X Calorie Bike
2 – 40 X DUs
3 – 20 / 17 X Calorie Row
2 Mins Rest

Saturday:

30 AMRAP In Pairs:


10 X Thrusters @80/60kg

10 X Box Jumps @24/20″

10 X Burpees

20 X Thrusters @70/50kg
20 X Box Jumps @24/20″
20 X Burpees
30 X Thrusters @60/40kg
30 X Box Jumps @24/20″
30 X Burpees
40 X Thrusters @50/35kg
40 X Box Jumps @24/20″
40 X Burpees
50 X Thrusters @40/30kg
50 X Box Jumps @24/20″
50 X Burpees
Max Calories in Remaining Time

Score = Calories

Gymnastics:

Hard ’Core’ Conditioning – Midline Masterclass

&

Double Under Skill Session!

🔷🔹🔹🔷

CrossFit Endurance – Speed Endurance

15 AMRAP

30sec ME D-ball to shoulder
5 Pull ups / Ring Rows
600m Assault bike
Rest

***5 Minutes Rest***

15 AMRAP

30sec Isometric Yoke Anderson squats
5 High Box Jumps
300m Row
Rest

🔷🔹🔹🔷

Sunday:

Hero WOD ‘Hall’

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

5 Rounds For Time:

3 X Clean @102.5/70kg
200m Sprint
20 X KB Snatch @24/16kg (10 Ea. Arm)
2 Minutes Rest