Programming for the Week Commencing‪ 10th June‬

Monday:

Strength

4 Sets (Work in Pairs – You Go / I Go)

8 X Strict Pull Ups (Rx: Add weight if possible)
8 X Strict Ring Dips / Box Dip / HR Push Up
Rest 60s

B.

Conditioning

20 AMRAP

In Pairs:

32 X Cals
16 X Alternating DB Snatch @25/17.5kg
200 X DUs

Tuesday:

Barbell – Snatch

A.

Strength

15 Mins Build to a Heavy Double Snatch Balance

Or OH Squat Therapy

B.

Weightlifting

3 X 3 Snatch @67.5%
3 X 2 Snatch @77.5%
3 X 1 Snatch @87.5%

C.

Core Accessory

4 Min Tabata
Hollow Body Hold + Hollow Body Rock
*Alternate each interval

Rest 2 Mins

4 Min Tabata
Plank Hold + Shoulder Taps
*Alternate each interval

After Class Extra:

Benchmark – 10 Min Max Cal Row

———

Crossfit Endurance – Base

60 Seconds On: 60 Seconds Off

12/15 Cal Row/Ski or 9/12 Cal Bike
*In remaining time max rep burpees

Repeat until 100 Burpees completed

———

Wednesday:

Conditioning

In Pairs – YGIG

15 Min AMRAP
200m Run
10 X HSPU

*P1 runs 200m, then P2 runs 200m, P1 then completes HSPU etc…

Rest 4 Mins

15 AMRAP
10 X Burpee
15 X KB Goblet Squat @24/16kg
20 X Slam Ball @30/20lb

*Alternate movements this time, i.e. P1 completes Burpees, then P2 completes Squats, P1 Completes Slamball etc…

Thursday:

A.

Strength

3 Sets:

20 X Bulgarian Spilt Squat (Each Leg)
*using Back loaded Sandbag or Barbell

Rest 2 Mins

100m Farmers Carry
*using 2 X KB or Heavy D-Ball front carry

Rest 2 Mins

B.

Conditioning

12 AMRAP
12 X Renegade Row @2 X 22.5/15kg
10m DB Walking Lunge*
12 X DB Russian Twist
10m DB Walking Lunge*

*DBs loaded in suitcase position

Friday:

A.

Weightlifting

10 EMOM
3 X Power Clean @75%

B.

Conditioning

‘Jackie’

For Time:

1000m Row
50 X Thrusters @20/15kg
30 X Pull Ups

Saturday:

In Teams of 3:

30 AMRAP
6 X Rope Climb
12 X Manmaker @22.5/15kg
18 X T2B
24 X Burpee to Plate

*Split Reps Evenly!

Gymnastics:

Skill & Strength – Handstand Walking!

———

Crossfit Endurance – Base Endurance

A. 2400m Row / Run

Rest to 65% MHR then go straight into B.

B. Farmer’s Carry Ladder

I. 600m @2xKB @Medium Weight
*Rest to 67%

II. 400m @2xKB @Heavy Weight
*Rest to 67%

III. 200m @2xKB @Heavy Heavy Weight
*Rest to 67%

IV. 100m @2xKB @Even Heavier Heavy Weight

*We will determine the exact weights for the Farmer’s Carries individually on the day. You can swap the kettlebells for D-Balls if you’re feeling a bit extra.

Needless to say, we shall start light(-ish) and increase the weight as the distance shortens! RIP grip ☠️

———

Sunday:

Hero WOD ‘Adam Brown’

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

2 Rounds For Time:

24 X Deadlifts @135/90kg
24 X Box-jumps @24/20″
24 X Wall-balls @9/6kg
24 X Bench Press @87.5/60kg
24 X Box-jumps
24 X Wall-balls
24 X Cleans @65/45kg