Programming for the Week Commencing‪ 22th April‬

‪Monday:‬

Bank Holiday Monday Team WOD!! 🏋🏽‍♂️😎

‪The Gym will be open 0900-1300 with classes at 0930 and 1030. Open Gym will be available from 1130-1300!‬

For Time:

Teams of 4

4 Rounds For Time:

25 X Hang Power Clean
25 X Over Bar Burpees
25 X Front Squats
20 X Over Bar Burpees
15 X STOH
15 X Over Bar Burpees
10 X Thrusters
10 X Over Bar Burpees
5 X Clusters
5 X Over Bar Burpees

*Each Movement / Rep is done as a Synchro Pair (2 X Synchro Pairs in each Team)
Rx: 70/47.5kg
Score = Time

Tuesday:

A.

Strength – 5 X 5 Push Press @75%

*From Rack

B.

Conditioning

20 AMRAP – ‘Cindy’s Abs’

5 X Toes To Bar
10 X Push Up
15 X Air Squat

———

Crossfit Endurance – Lactate Threshold

A. 4 X 90 Seconds On: 90 Seconds Off

12 X DB Thrusters
Max Cal Row / Bike / Ski

Rest 5 Minutes

B. 4 X 90 Seconds On: 90 Seconds Off

12 X Over DB Burpees
Max Cal Row / Bike / Ski

Rest 5 Minutes

C. 4 X 90 Seconds On: 90 Seconds Off

12 X DB Thrusters
12 X Over DB Burpees
Max Cal Row / Bike / Ski

———

Wednesday:

🚜 Strongman / Strongwoman! 🚜

At All Times:
1 Person Must be Doing Cals
1 Person Resting
2 People Working on Station

6 AMRAP
D-Ball Ladder (2 People)
ME Cals Row (1 Person)

3 Mins Rest

6 AMRAP
20m Yoke Carry Sprints + Seated Wall Balls (2 People)
ME Cals Row (1 Person)

3 Mins Rest

6 AMRAP
20m Sled Harness Pull + 100m Sandbag Run (2 People)
ME Cals Bike (1 Person)

3 Mins Rest

6 AMRAP
ME Axle Bar Deadlifts @80/50kg (2 People)
ME Cals Bike (1 Person)

*When any 1 Person Stops Lifting or swaps perform 5 X Synchro Burpees All Together (except Row Person) then Swap

Thursday:

A.

Strength

4 X 8 Bench Press @70/75%

B.

Conditioning

3 Rounds For Quality:

10 X Strict HSPU / Seated Z-Press
20 X Burpee to Plate
30 X Sumo Deadlift HighPull @50/35kg

Friday:

Conditioning

35 EMOM (8 Rounds)

1- 40 X DUs
2- 15 X KB Russian Swing @32/24kg
3- 15 X Box Jump @20/24″
4- 15 X DB Push Press @22.5/15kg
5- 10 X V-Up

Saturday:

Get your Glamour on and Handbags at the ready for a Drag Queen / Cross-Dressing Charity Workout to raise money for MND! (Classes as normal, Fancy Dress optional but highly recommended!!) 💃🏽👛🔥

30 AMRAP
In Pairs
You Go I Go (Each Movement Alternate)

10 X Calories
10 X Slamball @30/20lb
10 X Goblet Squat @32/24kg
10 X Goblet Step Out Lunge @32/24kg
10 X Push Up
10 X Wall Ball @9/6kg
1 X Rope Climb

Gymnastics:

💍💪🏽⬆️

———

Crossfit Endurance – Speed Endurance

5 X 2 Minutes On: 90 Seconds Off

2 X Rope Climbs
15 X Wall Balls
Max Distance Row / Bike / Ski in remaining time

Straight into:

1 X 4 Minutes On

2 X Rope Climbs
15 X Wall Balls
Row / Bike / Ski until target distance or max effort within the time cap

*Target Distance
Girls: 2000m (Row / Ski) or 4000m (Bike)
Guys: 2500m (Row / Ski) or 5000m (Bike)

Distance covered on each interval is accumulated until the target distance is hit in the final interval

———

Sunday:

Hero WOD ‘Desforges’

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

5 Rounds For Time:
12 X Deadlifts @102.5/70kg
20 X Pull Ups
12 X Clean & Jerks @62.5/42.5kg
20 X Knees to Elbows