Programming for the Week Commencing‪ 20th May‬

Programming for the Week Commencing‪ 20th May‬

Monday:

A.

Strength – (Benchmark Work For May)

5 X 3 Front Squat @80-85%

B.

18 EMOM

1 – 3-5 X Strict Pull Up* + 5-10 X Push Up
2 – 15 X Front Squats @45-50% of 1RM
3 – REST

*Scale to Strict Low Bar Pull Up with feet on Box or Strict Ring Row

Tuesday:

A.

Skill – Double Unders / Triple Unders

B.

Conditioning

In Pairs:

30 AMRAP

40 X Calories
40 X KB Swing @32/24kg
200m Run
40 X Burpee
40 X Wallball @9/6kg
200 X DUs

———

Crossfit Endurance – Lactate Threshold

16 AMRAP
7 X Burpee to Target
20s Row / Bike
40s Air Squat (Recovery)
*Rest to 65% MHR

4 Min Rest

12 AMRAP
5 X Burpee to Target
26s Row / Bike
40s Air Squat (Recovery)
*Rest to 67% MHR

4 Min Rest

8 AMRAP
3 X Burpee to Target
32s Row / Bike
40s Air Squat (Recovery)
*Rest to 70% MHR

*The Bike / Row is a max effort. Embrace the burn 🔥🔥

———

Wednesday:

Skill / Strength – Handstand Push-Up

Hero WOD ‘Falkel’

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

25 AMRAP:

8 X HSPU
8 X Box Jump @30/24″
1 X Rope Climb @15ft

Thursday:

Conditioning

10 AMRAP

15/12 X Calorie Row
5 X Devils Press @2 X 22.5/15kg
10 X Thruster

Rest 4 Mins

10 AMRAP

12/10 X Calorie Assault Bike
5 X D-Ball To Shoulder @50/30kg
10 X GHD / Slam Ball Sit-Up / Sit-Up

Rest 4 Mins

10 AMRAP

200m Run
5 X Pull-Up
10 X Goblet Squat @32/24kg

Friday:

Barbell – Snatch Cycling

A.


Muscle Snatch

10-8-6-4-2


Hang Power Snatch

10-8-6-4-2


Power Snatch

10-8-6-4-2

B / ACE.

3 X 4 Back Squat @80%

Saturday:

In Pairs:

35 AMRAP
 
100 X DB Burpee @22.5/15kg
80 X DB Snatch
60 X DB Alt Lunge
40 X DB Thrusters
20 X Renegade Row
10 X Burpee Bar MU / 20 X Strict Pull Up
20 X Renegade Row
40 X DB Thruster
60 X DB Alt Lunge
80 X DB Snatch
100 X DB Burpee
Max Effort Synchro Air Squat

Score = Synchro Air Squats!

Strongman Saturday 💪🏽🚜🚚🚂💪🏽

———

Crossfit Endurance – Speed & Power

27 X Deadlifts @70% 1RM
27 X Box Jumps @24/20”
27 X T2B
*Rest to 60% MHR before continuing

1000m Row
*Rest to 63% MHR

21 X Deadlift @75-80%
21 X Box Jumps
21 X T2B
*Rest to 65% MHR

1000m Run
*Rest to 67% MHR

15 X Deadlifts @80-85%
15 X Box Jumps
15 X T2B
*Rest to 70% MHR

60sec Max Cal Assault Bike

*Treat each interval as a sprint. The row/run are NOT a recovery phase. Your average HR should be at least 80%. Go lose your soul on that bike 😷☠️

———

Sunday:

Chipper For Time:

Buy In-

400m Run

Then 4 Rounds:

40 X Plate GTOH @20/15kg
10 X Burpee Box Jump Overs @24/20”
30 X Alt DB Hang Clean & Jerk @22.5/15kg

10 X DB Squat Cleans @2 X 22.5/15kg
20 X Toes to Bar

10 X Pull-Up / Ring Row

Buy Out-

400m Run

*40 Min Time Cap