Programming for the Week Commencing‪ 13th May‬

‪Monday:‬

‪Conditioning ‬

‪In Pairs For Time:‬

‪10/20/30/40/50/40/30/20/10‬

‪Burpee to Plate‬
‪Seated Wall Ball @6/4*kg‬
‪Alt DB Hang Clean & Jerk @25/17.5kg‬
‪Sandbag Alt Lunge‬ @Heavy

‪Time Cap: 40 Mins‬

‪*4kg = 10lb Slamball‬

Coaches Notes: Focus on Form and Quality over speed. Open the hip and stand straight on the plate for the Burpee. Throw the ball as high as you can from the seated position. Pick a DB slightly heavier than you would normally snatch with for the C & J.

‪Tuesday:‬

‪A.‬

‪Strength – Muscle Up Accessory Work‬

‪5 Sets‬:

‪5-8 Strict Pull Up*‬
‪Rest 60 Sec‬

‪*Scale = Strict Banded or Rx+ = Weighted Dip Belt / Vest‬

‪5-8 Strict Dip**‬
‪Rest 60 Sec‬

‪**Scale = Strict Push Up / Box Dip or Rx+ = Weighted Dip Belt / Vest‬

‪Coaches Notes: Complete one set of Pull Ups, Rest 60 Sec, then complete one set of Dips. Repeat for 5 Sets.‬

‪B.‬

Conditioning

10 AMRAP

10 X Push Press @60/40kg
20/14 X Press Ups

Rest 3 Mins

3 Rounds For Time:
25 X Sit Ups / Med Ball Sit Ups / GHD
50 X Double Unders

‪———‬

Crossfit Endurance – Lactate Threshold & Base Endurance

4 X 6 Minutes On: 2 Minutes Off

Alternate between A & B

A.
400m Run / 800m Bike
12 X Over Erg Burpees
Max Cal Row in Remaining Time

B.
400m Run / 800m Bike
12 X Over Bar Burpees
Max Rep Thrusters @35 / 25kg

*As always, aim for consistent scores in A and B.

**Aim to raise HR to 90% or higher on the row and thrusters.

‪———‬

‪Wednesday:‬

‪Barbell – Clean & Jerk‬

‪A.‬

‪15 Mins to work up to a Heavy For The Day Single Clean & Jerk‬

‪B.‬

‪8 EMOM‬
‪1 – 2 X Clean @80% of A.‬
‪2- 2 X Spilt Jerk @80% of A.‬

‪C.‬

‪3 X 4 Back Squat @75%‬

‪Thursday:‬

‪Conditioning ‬

40 EMOM
1 – 12/10 X Cal Row
2 – 12 X Alt DB Snatch @25/17.5kg
3 – 200m Run (Scale to 500m Bike)
4 – 3 X Burpee MUs / 5 X Burpee Ninja Roll Up

‪Friday:‬

A.

Strength

4 X 5 Front Squat @70/75% with 3 Sec Pause at Bottom

B.

Conditioning

In Pairs For Time:

50 X Deadlifts @140/90kg
50 X Box Jumps @30/24”
250 X DUs

50 X Wallballs @15/9kg

Time Cap: 15 Mins

‪Saturday:‬

30 AMRAP

In Pairs

10 X Over Box Burpee @24/20”
10 X Calories
10 X Single Arm DB Thruster @22.5/15kg (5 Each Side)

Coaches Notes:
 P1 completes all movements (30 reps) then tags P2 who does the same.

‪Gymnastics:‬

‪Core Strength Workshop! #absfordays!🔥‬

‪———‬

Crossfit Endurance – All In One Endurance 😎💪

8 EMOM – Individual
Min 1 – 5 X Squat Clean @80%
Min 2 – 12 X Wallballs

Straight into:

4 Min – With A Partner
Max Cal Assault Bike

Straight into:

8 EMOM – Individual
Min 1 – 3 X Squat Cleans @85%
Min 2 – 12 X Pull Ups

Straight into:

4 Min – With A Partner
Max Cal Rower

Straight into:

8 EMOM – Individual
Min 1 – 1 X Squat Clean @90%
Min 2 – 12 X Box Jumps

4 Min – With A Partner
Max Over Bar Burpees

*The partnered elements have one person working and one person resting. You can split the work however you think is best to get the most calories/burpees on the board!

‪———‬

‪Sunday:‬

‪Hero WOD ‘Hortman’‬

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

45 AMRAP
800m Run
80 X Air Squat
8 X Ring MU / Bar MU / Strict Pull + Push Up