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Programming for the Week Commencing‪ 24th September

Monday:

A.

Weightlifting

Work up to a Heavy for the Day of 1 X Snatch + 1 X Hang Snatch

B.

Conditioning

12 EMOM
E- 8 Hang Snatch @50% of above
O- 40 DUs

Tuesday:

A.

Skill

DB Hang Power Clean & Press (Push Press / Push Jerk

B.

Conditioning

In Pairs:

50 X DB Hang Power Clean & Jerk @30/20kg
50 X Over DB Burpee
40 X DB Hang Power Clean & Jerk @30/20kg
40 X Over DB Burpee
30 X DB Hang Power Clean & Jerk @30/20kg
30 X Over DB Burpee
20 X DB Hang Power Clean & Jerk @30/20kg
20 X Over DB Burpee
10 X DB Hang Power Clean & Jerk @30/20kg
10 X Over DB Burpee

*Starting with and every 2 minutes one person on team must complete 10 x Calories

Wednesday:

AMRAP 10

21-15-9
Cal Row
Russian KB Swing @32/24kg

Score = Reps

Rest 5 Minutes

AMRAP 10

21-15-9
T2B
DB Snatch @30/20kg

Score = Reps

Rest 5 Minutes

AMRAP 10

21-15-9
Cal Assault Bike / Ski
D-Ball Clean @50/30kg

Score = Reps

Thursday:

Barbell

A.

Cycling Technique / Warm Up

B.

10-8-6-4-2
Hang Power Clean & Push Press

10-8-6-4-2
Hang Clean & Push Jerk

10-8-6-4-2
Clean & Push Jerk

*Work up to a Heavy Double TNG in Each.

After Class Extra:

7 X 3 Back Squat @80%
Rest 2 Minutes Between Sets

Friday:

A.

Strength

A.1

5 X 5 Strict Pull-Up
Rest 30 seconds

A.2

5 X 20/15 HR Press Up
Rest 60 seconds

*Alternate between Pull Up and Push Up Sets until all 5 Sets are completed.

**Rx: Wear a Weighted Vest @10/7kg

B.

‘Cindy’

20 min AMRAP

5 X Pull-up
10 X Push-up
15 X Air Squat

After Class Extra:

4 Sets

50m Unbroken KB Farmers Carry @2 X 32/24kg
Rest
10 X KB Deadlift
Rest

Saturday:

In Pairs:

5 Rounds For Time – Divide the work between you

30 X DB Overhead Lunge @2 X 22.5/15kg
100 X DUs
60 X Wallballs @9/6kg

Rest 5 Mins

Relay For Time – 3 Rounds (each)
20 X KB Swings @32/24kg
10 X Burpees

Gymnastics:

Handstand Walking (With John!!) 🤸🏽‍♂️

Sunday:

Hero Workout ‘Walsh’

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

4 Rounds For Time:

22 X Burpee pull-up
22 X Back squat @85/57.5kg
200m Run with 20/15kg plate overhead

Programming for the Week Commencing‪ 17th September

Monday:

A.

Strength

5 X 5 Overhead Squat @60/70%
Rest 2 Minutes Between Sets

B.

Conditioning

In Pairs
20 AMRAP
200 X Thrusters @50/35kg
(1 person working)
200 X Calorie Row / Bike
(1 person working)

In remaining time ME Synchronised Burpees

Score = Burpees!

After Class Extra:

3 Sets:

45s Handstand Hold
45s Rest
30s Hollow Rock
30s Rest

Tuesday:

Barbell

A.

20 Mins to Work up to a Heavy Clean

B.

10 EMOM
1 Rep @80/90% of above

C.

10 EMOM @50-60%
1 X Clean
1 X Hang Power Clean
1 X Front Squat
1 X Hang Clean
(must stand up hang clean before front squat)

Wednesday:

A.

Skill

Handstand Walking Technique / Progressions

B.

Conditioning:

16 EMOM
1- 16 X Goblet Lunge @32/24kg
2- 16 X Box Jumps 24/20″
3- 16 X Russian KB Swings @32/24kg
4- 10m Handstand Walk / 20m Bear Crawl

After Class Extra:

3 Sets:
6 X Negative Pull Up⬇️
Rest 60s
12 X Strict Ring Row⬆️
Rest 60s

Thursday:

A.

Weightlifting

Build up to a Heavy for the Day Power Snatch + Hang Power Snatch (or work on power snatch technique)

B.

Drop weight to 70-80% and complete One Rep of above complex 10 Min EMOM.

C.

6 x 3 Front Squat @80%
Rest 2 Minutes Between Sets

Friday:

A.

Strength

4 X 8 Push Press @70%
Rest 90 Seconds

B.

Conditioning

12 EMOM

1- 12 X Press Up
2- 10 X Chin ups
3- 8 X Strict Ring Dips
4- 6 X Strict Ring Pull Up / Pull Up

After Class Extra:

10 Rounds For Time:

10 X Cal Bike
10 X Air Squats

Saturday:

In Pairs
30 AMRAP

30 X Cleans @60/40kg
40 X Box Jumps 24/20″
50 X Wallballs 9/6kg
60 X DUs

Gymnastics (With Leon!):

Double Under Workshop!


Sunday:

Hero Workout ‘Ralph’

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

4 Rounds for time:

8 X Deadlifts @115/77.5kg
16 X Burpees
3 X Rope Climbs
600m Run (Row / 1.5km Bike)

Programming for the Week Commencing‪ 10th September

Monday:

A.

Skill – Mobility Focus

DB Squat Snatch

Coaches notes: Aim to build to a weight which can be safely received overhead on both sides, alternating.

B.

Conditioning

For Time:

30-20-10
DB Squat Snatch @22.5/15kg*
T2B
Burpees to Plate

Score = Time

*Scale to DB Snatch & DB Front Squat – i.e. For the round of 30 complete 30 alternating Snatch and then 15/15 DB Front Squat.

After Class Extra:

3 Sets:

30s Handstand Hold
30s Rest
30s Hanging L-Sit
30s Rest

Tuesday:

Barbell

A.

Technique Focus (20 Mins):

3 X Power Clean & Push Jerk @80% of 1RM

(Singles, not TNG, the focus is on moving the bar smoothly from ground to overhead each rep, choose a weight which allows for perfect form)

Rest 90 Secs between sets

B.

5 X 4 Clean Pull @100% (10 Mins)

C.

5 X 3 Deadlift @85% of 1RM Deadlift (15 Mins)

Wednesday:

A.

Skill – Pull Up Kipping Technique / Cycling / Butterfly

B.

Conditioning

2 Rounds For Time:

30 X Wallballls @14/9kg
30 X KB Swing @32/24kg
30 X Pull Ups
30 X Goblet Squat @32/24kg
30 X HR Push Up

Score = Time

Thursday:

A.

Strength

5 X 3 Hang Snatch @70/80%

B.

Conditioning

10 AMRAP

10 X OHS @50/35kg
30 X Double Under

Score = Reps

Friday:

Conditioning

For Time In Pairs:

400m Run
50 X Deadlift @110/75kg
20 X Over Box Jumps @24/20″
400m Run
40 X Deadlift @120/80kg
20 X Over Box Jumps @24/20″
400m Run
30 X Deadlift @130/85kg
20 X Over Box Jumps @24/20″
400m Run
20 X Deadlifts @140/90kg
20 X Over Box Jump @24/20″
400m Run
10 X Deadlift @150/95kg
20 X Over Box Jumps @24/20″

Score = Time

Deadlift Warm Up
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Saturday:

30 AMRAP

In Pairs

20 X Synchronised Plate GTOH @20/15kg
20 X Synchronised Air Squat
20 X Synchronised Down Ups
20 X Synchronised Alt Lunges
20 X Calories (Each)

Score = Reps

Gymnastics:

Handstand Push Up

Sunday:

‘Double DT’

10 Rounds For Time:

12 X Deadlift @70/50kg
9 X Hang Power Clean
6 X Push-Jerk

Programming for the Week Commencing‪ 3rd September

Monday:

A.

Strength

3 X 20 Front Squat @50% of 1RM Front Squat

B.

Conditioning

12 AMRAP

2, 4, 6, 8, 10, 12, 14, 16…
DB Push Press @22.5/15kg
Pull Ups
Press Ups on DB

Score = Reps

Coaches Notes:
DONT BE LAZY!
Lower Chest and thighs to the ground
Complete at full arm extension

Tuesday:

Weightlifting

32 EMOM

1 – 8 X Power Clean
2 – 12 X Front Squat
3 – 8 X Push Jerk
4 – Rest

Wednesday:

🌟Happy Birthday Coach Valentina!🌟

In Pairs

2 Rounds For Time:

37 X Deadlift @102.5/70kg
7 X Over Bar Burpee
37 X Wall Ball @14*/9kg
7 X Over Bar Burpee
37 X KB Swing @32/24kg
7 X Over Bar Burpee
37 X Toes to Bar
7 X Over Bar Burpee
37 X Goblet Squats @32/24kg
7 X Over Bar Burpee
37 X Partner Med Ball Sit-Ups @14*/9kg
7 X Over Bar Burpee

*30lb D-Ball

Time Cap: 37 Mins

Thursday:

A.

Strength

5 Sets

5 X DB Bench Press
5 X DB Bent Over Row (Each Arm)
5 X DB Hammer Curl (Each Arm)

Rest 2 Mins Between Sets

*Work Sets in 2-4 People – ‘You Go I Go’

B.

Conditioning

For Quality:

5 Rounds

10 X Strict HSPU
10 X V-Up
10 X Strict Pull Up
10 X Sit Up / GHD
10 X HR Press Ups

After Class Extra:

3 Attempts for Max Time Double KB Farmers Hold

Rest 2 Minutes between attempts

Score = Combined Time

Friday:

A.

Strength

6 X 3 Back Squat @80-85%
 
B.

Conditioning

12 AMRAP


1, 2, 3, 4, 5…
Hang Clean @100/70kg
Wallballs @9/6kg
5, 10, 15, 20, 25…


Score = Reps

Saturday:

For Time In Pairs:

21-15-9
DB Thruster
Pull Ups
Down Ups

15-12-9
DB Thruster
C2B Pull Ups
Burpees

12-9-6
DB Thruster
Bar Muscle Ups
Burpee Box Jump @24/20″

Score = Time

Coaches Notes:
P1 does 21 Pull-ups 21 Wallballs 21 Down Ups, P2 does 21 Pull-ups 21 Wallballs Down Ups, so on so forth.

Gymnastics:

Bar Muscle Up

Sunday:

Hero WOD ‘Riley’

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

1.5 Mile Run
150 X Burpee
1.5 Mile Run

If you have a weight vest or body armor, wear it…

Programming for the Week Commencing‪ 27th August‬

Tuesday:

A.

Strength

20 Minutes to work up to a heavy Front Squat

B.

Conditioning

For Time:

30-20-10
Double DB FR Squat @22.5/15kg
Down Up
T2B

Score = Time

Wednesday:

A.

Strength

5 X 5 Bench Press @75/80%

B.

Conditioning


5 Rounds For Time:

6 X R Arm KB Snatch @32/24kg
6 X Burpees
6 X L Arm KB Snatch @32/24kg
6 X Burpees
6 X Bar Muscle Ups

Score = Time

Coaches Notes:
Today the coaching emphasis is on KB Snatch, if you already have an efficient BMU you may Rx, otherwise Scale to 6 X Strict PU + 6 X HR Push Up

Thursday:

A.

Strength

5 X 5 OH Squat @70/80% of 1RM OHS

B.

Conditioning

For Time In Pairs:

1000m Row / Ski / Run
100 X Double Unders
100 X Double DB Box Step Overs @22.5/15kg
800m Row / Ski / Run
80 X Double Unders
80 X Double DB Box Step Overs @22.5/15kg
600m Row / Ski / Run
60 X Double Unders
60 X Double DB Box Step Overs @22.5/15kg
400m Row / Ski / Run
40 X Double Unders
40 X Double DB Box Step Overs @22.5/15kg
200m Row / Ski / Run
20 X Double Unders
20 X Double DB Box Step Overs @22.5/15kg

Score = Time

Friday:

A.

Strength

4 X 8 Strict Press @60/70%

B.

Conditioning

14 AMRAP

2, 4, 6, 8, 10…

Alt Single Arm DB C&J @30/22.5kg
Pull Ups
Wallballs @9/6kg

Score = Reps

After Class Extra:

3 Sets:

30s Handstand Hold
30s Rest
15s Hollow Body Hold
15s Rest

Saturday:

Conditioning

26 AMRAP In Pairs:


10 X Thruster @90/65kg

10 X Box Jump @24/20″

20 X Thruster @80/60kg
20 X Box Jump @24/20″
20 X Burpee
30 X Thruster @70/50kg
30 X Box Jump @24/20″
30 X Burpee
40 X Thruster @60/40kg
40 X Box Jump @24/20″
40 X Burpee
50 X Thruster @50/35kg
50 X Box Jump @24/20″
50 X Burpees

Max Calories in Remaining Time

Score = Reps

💪🏽Strongman / Strongwoman!!💪🏽

Coach Valentina’s Programming 🚜🚂🔥

Sunday:

Hero WOD ‘Woehlke’

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

3 Rounds For Time:

4 X Jerk @85/55kg
5 X Front Squat @85/55kg
6 X Power Clean @85/55kg
40 X Pull-up
50 X Push-up
60 X Sit-up

Rest 3 Minutes between each round