Programming for the Week Commencing‪ 3rd June‬

Monday:

Conditioning

30 AMRAP
Pairs Chipper

100 X Double Unders
90 X Wallball @15/9kg
80 X Alt DB Snatch @22.5/15kg
70 X T2B
60 X Alt DB C&J @22.5/15kg
50 X Box Jump @24/20″
40 X Burpee
30 X Strict HSPU
20 X Deadlift @140/90kg
10 X Bar Muscle Up / Strict Pull Up + Push Up

Tuesday:

Barbell – Power Clean

A.

15 Mins to Build to a Heavy For The Day 3 X Power Clean

B.

10 EMOM
3 X Power Clean @70% of A

C.

3 Sets
20 X Banded Pull Aparts
20 X Banded Lat Pull Down
Rest as needed

———

Crossfit Endurance – Base

For Time

170 / 210 Cal Bike / Ski / Row

E5MOM (starting @00:00) alternate between A & B

A.
12 X KB Swing
100m Sprint (Mind the 🚗🏍🛴)

B.
12 X KB Snatch
30 X DUs

———

Wednesday:

A.

Strength

20 Mins to Build to a 1RM Front Squat

Coaches Notes: This is a retest of the Benchmark for May, compare this to your previous attempt and record it in your MyWOD App or training diary!

B.

Conditioning

10 AMRAP
10 X KB Clean
10 X KB Thruster
10 X KB Front Rack Lunge

*One Round on Left Arm, then on Right Arm.

Thursday:

Strength

A.

Build to a Heavy for the Day 2 X Strict Press
 
B.

3 X 2 Strict Press @90% of A

C.

8 AMRAP
2, 4, 6, 8… etc
V-Up*
Devils Press

*Rx+ GHD. Scale: Tuck Crunch / Sit-Up

Friday:

Strength

A.

12 EMOM
1 – 6 X Weighted Chin Ups
2 – 3-8 X Strict Push Ups (Tempo 40X1)
3 – 30s RH Side Plank, 30s LH Plank
4 – Rest

B.

Conditioning

5 Rounds – 2:00 On // 2:00 Off
300m Run
Max Cals

Coaches Notes:
Complete the run and then the score is calories in the remaining time. Try to be consistent each round and match your score!

Saturday:

Partner ‘Fight Gone Bad’

5 Rounds For Reps:

Wall Ball @9/6kg
Sumo Deadlift High Pull @35/25kg
Box Jump @24/20”
Push Press
Calories
Rest

Coaches Notes: 1 Minute on each movement, split the reps evenly, one partner working at a time.

Gymnastics:

Pull Up Skill / Kipping Technique

———

Crossfit Endurance – Power & Base

I. 6 X 3 Minutes of Work*

Alternate between A & B

A.
9 / 12 Cal Bike
14 X SA DB Clean & Jerk (change side after 7 reps)

B.
12 / 15 Cal Row
14 X SA DB Thruster (change side after 7 reps)

*These should be treated as all out, full speed, no-time-to-check-your-insta sprints. You rest for the remainder of the 3 minutes.

Rest 5 Minutes

II. For Time

40 X SA DB Clean & Jerk (changing side as you see fit)
1000m Row

Rest for HR to drop to 70%

40 X SA DB Thruster (changing side as you see fit)
2000m Bike

———

Sunday:

Hero WOD ‘Diesel’

David ‘Diesel’ Dalzell, a 20 year old British Army Ranger accidentally shot by a comrade as they returned to base from patrol in the Nad-e Ali district of Helmand, Afghanistan on 4th Feb 2011.

31 AMRAP

1 X Clean & Jerk
300m Run
6 X KB Swing @32/24kg
20 X Burpee