Programming for the Week Commencing‪ 7th May‬


Tuesday:

A.

Strength

15 Mins to Build to a 1RM Front Squat

Coaches Notes: This is to be used as a Benchmark for May’s Programming and percentage work going forward, make a note of it in your MyWOD App or your training diary!

Or

Squat Therapy

B.

Conditioning 



3 Rounds For Time:

100 X DU
24 X Alt DB Snatch @22.5/15kg
24 X Russian Twist @15/10kg
24 X Alt Pistol

Time Cap: 15 Mins
 
———

Crossfit Endurance – Base Endurance & Pacing

A. 2500m Run / Row or 5000m Bike

Rest for HR to drop to 65% then go straight into part B.

B. 50 X Cleans @70-75% of 1RM

Every time HR equals or exceeds 85% rest until it has dropped down to 70%.

*This is an exercise in pacing. Aim to keep HR just under 85% throughout the workout by breaking up the cleans in small sets with short rest periods.

———

Wednesday:

Hero WOD ‘Hammer’

5 Rounds For Time:

5 X Power Clean @61/42.5kg
10 X Front Squat
5 X Jerk
20 X Pull-Up

Rest 90 seconds between each Round – Keep your eyes on the Clock!

Coaches Notes: Time Cap of 5 Mins per Round (not including Rest).

Time Cap: 30 Mins

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

After Class Extra:

3-4 Sets:

60 Sec Cumulative Handstand Hold (Facing Away) / Plank Hold
Rest 30 Sec
60 Sec Cumulative Handstand Hold (Facing Wall) / Walking Plank
Rest 30 Sec

Thursday:

A.

Strength

4 Sets:

5-8 X Strict Ring Row + 20 Sec Hold with Rings to Chest

Rest 60 Sec

5-8 X Strict Dip + 20 Sec Hold in Ring Support (Top of rings)

Rest 60 Sec

Coaches Notes: This the start of our Benchmark Programming for May to develop the Strength, Mobility and Skill for the Muscle Up! Keep an eye on the weekly program for your progressions and Skill work.

B.

Conditioning

10 Rounds For Time:

In Pairs
YGIG Full Round (Total 5 Rounds Each)

12/10 X Calorie Row / Ski
12 X KB Swings @24/16kg
12 X Box Jumps @24/20”

Time Cap: 25 Mins


Friday

A.

Skill – Handstand Walking

B.

Conditioning

For Time:

Row 800m
50 X Thrusters @50/35kg
50 X Ring Dip / Box Dip / Push Up
Bike 2000m

Time Cap: 20 Mins

Coaches Notes: The 50/50 can be partitioned as required to scale (Eg. 5 rounds of 10, or 10 rounds of 5, select the option which will keep you moving and pacing well throughout)


Saturday:

In Pairs

6 Rounds For Time:

12 X Deadlift @70/50kg
10 X Hang Power Clean @70/50kg
8 X Alt Lunge @70/50kg
12 X Cals
10 X Burpees Over Bar

8 X Bar Muscle Ups / Strict Pull Ups

Gymnastics:

Bar Muscle Up

———

Crossfit Endurance – Speed & Power Endurance

A. 18 AMRAP

2 X Rope Climb
60sec ME Assault Bike
*Rest until HR is 67% or less

5 minutes rest

B. 18 AMRAP

8 X Burpee Box Jump Over
60sec ME Row
*Rest until HR is 67% or less

*Go hard on the bike/row. Aim for a consistent scores (in calories) throughout the intervals in each section.

———

Sunday:

Conditioning

A.

18 EMOM

1 – 5 X Squat Clean @70%
2 – 15/12 X Cal Bike
3 – Rest

B.

18 EMOM

1 – 5 X Hang Power Snatch @70% + 30 X DUs
2 – 15 X T2B

3 – Rest