Programming for the Week Commencing‪ 1st April‬

‪Monday:‬

‪A.‬

‪Strength & Skill – Toes To Bar‬

‪Coaches Notes: This is the start of a 4 week program for April to improve Strict Strength (Scaled) and Skill (Kipping for Rx) and overall Mobility for the Toes To Bar Movement and progressions.‬

‪B.‬

‪In Pairs:‬

‪42-30-18-30-42‬
‪GHD / V-Up / Sit-Up‬
‪Slamball @30/20lb‬
‪DB Snatch @25/17.5kg‬

‪*200m Run Together Between Rounds‬

‪Time Cap: 25 Mins‬

Tuesday:

Barbell – Bear Complex

A.

15 Mins Establish a 3RM Bear Complex

B.

Deadlift

1 X 8 @60%
1 X 6 @70%
1 X 3 @75%
1 X 2 @85%
2 X 1 @ 90-95%
(Rest 60-90s Between Sets)

C.

3 X 4 Clean Pull @90-95% of 1RM Clean

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Crossfit Endurance – Base Endurance

For Time:

800m Medicine Ball Run

5 Rounds
1 X Rope Climb
16 X Wall Ball
*Rest for heart rate to drop to 67% or less.

400m Medicine Ball Run

3 Rounds
1 X Rope Climb
16 X Wall Balls
*Rest for heart rate to drop to 67% or less.

200m Medicine Ball Run

1 Round
1 X Rope Climb
16 X Wall Balls

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Wednesday:

Hero Workout ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg

Thursday:

A.

Strength – 15 Mins to Establish a 3RM Strict Press

Coaches Notes: ‪This is the start of a 4 week program for April to improve Strength and Mobility for the Strict (Military) Press.‬

‪B.‬

‪18 EMOM‬

‪1- 3 X Strict Press + 2 X Push Press + 1 X Push Jerk @70% of A‬
‪2- 16 X Slamball Russian Twist @30/20lb‬
‪3- 40 X DU / SU‬

‪After Class Extra:‬

‪3 Rounds‬
‪500m Row‬
‪15 X Toes To Bar‬

‪Friday:‬

‪‘Pump Day’ 💪🏽💥💦‬

‪A.‬

‪Bulgarian Spilt Squat‬

‪3 Sets, 20 Reps Each Leg, Use Dumbbell loaded in Suitcase @By Feel‬
‪Rest 90 Secs Between Sets‬

‪B.‬

‪Dumbbell Bent Over Row‬

5 Sets, 5-8 Reps using DBs @By Feel
Rest 60 Secs between Sets

‪*Strict Reps Only, No Swing, Both Arms Together‬

C.

Strongman – D-Ball Clean & Squat Complex

Complete 4 Sets of 5 Reps of the following complex. Reset between each Rep. Rest 90Secs Between Each Set.

1 X Clean (to Chest) + 3 Squats

Weights available: 30lb (13kg), 15kg (Med Ball), 20kg, 30kg, 40kg, 50kg, 70kg

‪D.‬

‪DB Hammer Curl‬

‪4 Sets, 5-8 Reps @By Feel‬
‪Rest 60 Secs Between Sets‬

‪*Strict Reps Only, No Swing, Both Arms Together‬

‪E.‬

‪Dumbbell Shrugs‬

3 Sets, 8-10 Reps @By Feel
Rest 60 Secs Between Sets

Saturday:

Chipper In Pairs:

100 X Cal 🚣🏽‍♀️ / 🚲 / 🎿
80 X DB Front Rack Lunges @2 X 22.5/15kg
60 X DB Snatch @22.5/15kg
40 X Partner Med Ball Sit Ups / GHD
20 X Devils Press @2 X 22.5/15kg
10 X Rope Climbs
20 X Devils Press @2 X 22.5/15kg
40 X Partner Med Ball Sit Ups / GHD
60 X DB Snatch @22.5/15kg
80 X DB Front Rack Lunges @2 X 22.5/15kg
100 X Cal 🚣🏽‍♀️ / 🚲 / 🎿

Gymnastics:

Skill, Strength & Conditioning

Toes To Bar – Strict & Kipping

—————————

Crossfit Endurance – Base & Strength Endurance

For Total Time (Part A+B):

A. 3.2km Run

Rest for your heart rate to drop to 65% then go straight into part B.

B. 100 X Deadlifts @60%

*This is an exercise in pacing. Every time your heart rate exceeds 87%, rest until it had dropped to 70% or less. Be clever!

**Weighted vests are optional for strong runners.

—————————

Sunday:

‘Triple Bitch’

With a running clock:

‘Karen’

150 X Wall Balls @9/6kg

Straight into…

‘Helen’

3 Rounds:

400m Run
21 X KB Swings @24/16kg
12 X Pull-ups

Straight into…

‘Annie’

50-40-30-20-10
Double-unders
Sit-ups