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Programming for the Week Commencing ‪21st May‬

ADULTS

Monday:

A.

Conditioning

AMRAP 8

2,4,6,8,10,12…….
GTOH @70/50kg
Bar Muscle Ups

Score = Reps
 
Rest 12 Minutes
 
B.

Conditioning

AMRAP 8

2,4,6,8,10,12…….
DB Snatch @22.5/15kg
Box Jumps @24/20″

Score = Reps

After Class Extra:

6 X 4 Front Squats @65-70%

Tuesday:

For Time In Pairs:

Buy In:
60 X Cal Bike / Ski / Row

10 Rounds (You Go I Go):

30 X DUs
15 X Russian Twists @20/15kg
10 X Burpees

Buy Out:
60 X Cal Bike / Ski / Row

Score = For Time

*Time Cap: 40 Mins

After Class Extra:

5 Sets:

45s Handstand Hold
45s Rest

Wednesday:

A.

Weightlifting – Lifting every 3 minutes:

6 X 3 Hang Power Snatch + 3 X OHS

Or

Hang Power Snatch Technique

B.

Conditioning – For Time:

5 Rounds:

12 X Hang Power Snatch @42.5/30kg
20 X Pistols
12 X T2B

Score = Time

*Time Cap: 15 Mins

Thursday:

A.

Strength – E2MOM

5 X 5 Back Squat @80%

B.

Conditioning – AMRAP 12

12 X Slam Balls @30/20lbs
16 X Cal Row / Bike / Ski
18 X Wallballs @9/6kg
36 X Double Unders

After Class Extra:

5 Sets:

8 X DB Single Arm Bent Over Row (Each Arm)
8 X DB Hammer Curl (Each Arm)
Rest 1 Min Between Sets

Friday:

A.

Strength – 20 Minutes to work up to a Heavy Single Deadlift

B.

Conditioning – For Time:

10 X Squat Clean @80/60kg
10 X Over Bar Burpee
8 X Squat Clean @80/60kg
10 X Over Bar Burpee
6 X Squat Clean @80/60kg
10 X Over Bar Burpee
4 X Squat Clean @80/60kg
10 X Over Bar Burpee
2 X Squat Clean @80/60kg

Score = Time

*Time Cap = 15 Min

Saturday:

For Time In Pairs:

200 X Cal Row
100 X Goblet Squats @32/24kg
200 X Cal Bike / Ski
100 X Alt Goblet Lunge @32/24kg

Score = For Time

Gymnastics:

🤸🏽‍♂️Handstands!🤸🏿‍♀️

Sunday:

Hero Workout ‘Klepto’

OLYMPUS DIGITAL CAMERA

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4 Rounds For Time:

27 X Box Jumps @24/20″
20 X Burpees
11 X Cleans @65/45kg

Programming for the Week Commencing ‪14th May

ADULTS

Monday:

Skill – Rowing Technique

EMOM 30

1 – 16/12 X Calorie Row / Ski
2 – 16 X Wallballs @9/6kg
3 – 32 X Unbroken Double Unders
4 – 16/12 X Calorie Assault Bike
5 – 16 X Over Box Jumps@24/20″

After Class Extra:

5 X 5 Front Squat @75%

Tuesday:

A.

Weightlifting – Lifting Every 3 Minutes:

6 X 1 Snatch + 2 Hang Snatch @70/80% of 1RM Snatch

Or

Snatch Technique Work

B.

For Time:


30-20-10
DB Alt Snatch @35/22.5kg
Double Unders
Sit-Ups / GHD

Score = Time

Wednesday:

A.

Strength – E2MOM 5 X 4 Push Jerk @80%

B.

Conditioning – For Time:

21-15-9
DB Push Press @22.5/15kg
Pull Up

15-12-9
DB Thruster @22.5/15kg
Pull Up

12-9-6
DB Cluster @22.5/15kg
Pull Up

Score = Time

Thursday:

A.

Weightlifting – 20 Mins to work up to a Heavy Single Clean & Jerk
 
B.

Conditioning – For Time:

20-15-10-10-15-20
DB Hang Power Clean @22.5/15kg
Toes To Bar

Score = Time

After Class Extra:

5 X 5 Back Squat @75%

Friday:

🌟Farewell Jo!!🌟

In Pairs:

30 Min AMRAP

‘The Double Seven’

14 X HSPU
14 X DB Thrusters @22.5/15kg
14 X Knees to Elbows
14 X Deadlift @110/75kg
14 X Synchro Burpees
14 X KB Swings @32/24kg
14 X Pull-ups

Score = Reps

After Class Extra:

6 Sets:

30s Handstand Hold
30s Rest

Saturday:

🎉 Happy Birthday Coach Gareth! 🎉

In Teams of 3 For Time:

Waterfall Style – (when person 1 finishes the Cals person 2 starts)

15 Rounds (5 each):

20/14 X Calorie Row / Ski / Bike
15 X DB STOH @30/20kg
10 X Over Box Burpee @24/20″
Rest exactly 1 minute after 3 rounds (total) completed

Score = Overall Finish Time

Sunday:

Hero Workout ‘Mr Joshua’

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

5 Rounds For Time:

400m Run
30 X GHD / Sit Ups
15 X Deadlifts @115/77.5kg

Programming for the Week Commencing ‪8th April‬

ADULTS

Tuesday:

A.

Strength – E2MOM 5 X 4 Back Squat @80%
 
B.

Conditioning – For Time:


In Pairs:

50-40-30-20-10
Calorie Row / Ski / Bike
Over Box Jumps @24/20″
Alt DB Snatch @30/22.5kg

Score = Time

Wednesday:

A.

Strength – E2MOM 5 X 5 Push Press @80%
 
B.

Skill – Bar Muscle Up


C.

Conditioning For Time:

15-12-9
GTOH @70/50kg
Bar Muscle Up

Score = Time

Thursday:

A.

Weightlifting – 20 minutes to work up to a 3RM Hang Clean


B.

Conditioning – For Time:

21-15-9
Hang Clean @60/40kg
Strict HSPU

Score = Time
 
C.

Midline Conditioning – For Quality:


3 Rounds:

12 X V Ups
24 X Sit Ups / GHD
48 X Double Unders

Friday:

‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

1 Mile Run
100 X Pull Up
200 X Push Up
300 X Air Squat
1 Mile Run

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

Saturday:

36 AMRAP

In Pairs:

1000m Row / Ski
52 X Over Erg Burpees
52 X Goblet Squats @32/24kg
52 X Alt Goblet Lunges @32/24kg
800m Row / Ski
28 X Over Erg Burpees
28 X Goblet Squats @32/24kg
28 X Alt Goblet Lunges @32/24kg

Score = Reps

Sunday:

Hero Workout ‘Nick’

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

12 RFT:

10 X DB Hang Squat Clean @20/15kg
6 X HSPU on Dumbbells

Programming for the Week Commencing ‪30th April‬

ADULTS

Monday:

A.

Strength – E2MOM 5 X 6 Push Jerk @70/75%
 
B.

Strength – E2MOM 4 X 6 Turkish Get Up

Weight:
 As heavy as possible whilst maintaining form

C. 

Strength – For Quality


“All The Ups”

5 Rounds:

6 X Strict Handstand Push Ups
8 X Strict Pull Ups
10 X Hand Release Press Ups
12 X V Ups

Rest 1 Minute after each Round!

Time Cap: 20 Mins

Tuesday:

A.

Conditioning – Go harder than you think you can and maintain!

In Pairs


For Time:


Run 800m as a Pair, holding hands optional but highly recommended.

60 X Cal Row
Rest 2 Mins
60 X Cal Row
Rest 2 Mins
60 X Burpees
Rest 2 Minutes
60 X Burpees
Rest 2 Mins
60 X Cal Assault Bike
Rest 2 Minutes
60 X Cal Assault Bike

Run 800m as a Pair

Score = Time

*Time Cap: 45 Mins

After Class Extra:

6 X 3 Back Squat @80%

Wednesday:

Strength – E2MOM 5 X 4 Deadlift @80-85%
 
B.

Conditioning – For Time:


21-15-9
Hang Power Clean @50/35kg
STOH @50/35kg
Over Bar Burpees

Score = Time

Rest 5 Mins

C.

Conditioning – For Time:


10 AMRAP
100 X DU
10 X DB Clusters @22.5/15kg

Score = Reps

Thursday:

A.

Weightlifting – E2MOM 6 X 3 Hang Snatch @75%

B.

Conditioning – CrossFit Games Open Workout ‘12.2’

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 X Snatch @35kg
30 X Snatch @61kg
30 X Snatch @75kg
AMRAP Snatch @95kg

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 X Snatch @20kg
30 X Snatch @35kg
30 X Snatch @45kg
AMRAP Snatch @55kg

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 X Snatch @20kg
30 X Snatch @35kg
30 X Snatch @45kg
AMRAP Snatch @55kg

MASTERS WOMEN – includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 X Snatch @15kg
30 X Snatch @25kg
30 X Snatch @35kg
AMRAP Snatch @41kg

Score = Reps

Rest 7 Mins…

C.

Conditioning – CrossFit Games Open Workout ‘12.1’

7 AMRAP
Burpees

Score = Reps

Friday:

A.

Weightlifting – 20 minutes to work up to a 3RM Thruster

B.

Conditioning – For Time:

30-20-10-10-20-30
Wallballs @12/9kg

400m Run after each set of Wallballs, 6 times in total!

Score = Time

Saturday:

Farewell Constanze!

For Time:

In Pairs:

200 X DU
20 X Synchro Burpees
50 X Parter Med Ball Sit-ups @9/6kg
50 X Push Ups
50 X Pull Ups
1000m Row / Ski
5 Min Cumulative Handstand Hold (between you)
1000m Row / Ski
50 X Pull Ups
50 X Push Ups
50 X Parter Med Ball Sit-ups @9/6kg
20 X Synchro Burpees
200 X DU

*Time Cap: 40 Mins

Sunday:

Hero Workout ‘Hall’

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

5 Rounds For Time:

3 X Clean @100/70kg
200m sprint
20 X KB Snatch (10 ea. arm) @24/16kg
2 Minute Rest

Programming for the Week Commencing 23rd April

ADULTS

Monday:

A.

Strength – 15 Mins to establish a 10RM Front Squat

*Barbell can be taken from floor or rack.

B.

Conditioning – 6 Rounds in 24 EMOM:

1 – 200m Run
2 – 15 X Sumo Deadlift High Pull @42.5/30kg
3 – 15/12 X Calorie Assault Bike / Ski
4 – 5/3 X Strict Pull Up (or 1 X Peg Board) + 10 Sit Ups

Tuesday:

A.

Weightlifting – 20 minutes to work up to a Heavy Single Squat Clean

Aim: This does not have to be a new 1RM. It is to be used for your % work so wants to be as technically perfect as possible.

B.

Conditioning 5 Rounds For Time:

5 X Squat Clean @70% of A.
10 X Over Bar Burpees

Score = Time

Rest 5 Mins

C.

Conditioning – 5 Rounds For Time:

20/15 X Calorie Row / Bike / Ski
20/15 X Press Ups

Score = Time

Wednesday:

A.

Strength – E3MOM 5 X 6 Strict Press @75%

B.

Skill – 10 Min Rope Climb / Peg Board Practice / Technique and Variations

C.

Conditioning – For Time:

21-15-9-9-15-21
KB Swings @32/24kg
Double Unders
42-30-18-18-30-42

Score = Time

*Time Cap: 15 Mins

Thursday:

A.

Snatch Variation / Cycling Warm Up

Aim: To move as fluidly and consistently as possible around the bar, with a perfect starting position each rep. Remember… Form dictates the weight on the barbell, not the other way around!

Weight: A weight which can be moved consistently well. As the rep count decreases increase the weight only if form allows. This being the case select a target weight for the last set of 2 reps, and work backwards to determine the best weight to be used for each set.

B.

Barbell Cycling

10-8-6-4-2
Snatch Balance

10-8-6-4-2
Hang Snatch

10-8-6-4-2
OH Squat

10-8-6-4-2
Snatch

After Class Extra;

Strength – 5 X 4 Back Squat @75-80%

Friday:

A.

Skill – Handstand Hold / Walking

B.

Conditioning – 5 Rounds in 35 EMOM

1- 15/12 X Cal Row
2- 20 X Alt DB Lunges @22.5/15kg
3- 40 X Double Unders
4- 15/12 X Cal Assault Bike
5- 20 X Down Ups
6- 20 X Wall Balls @9/6kg
7- 20 X Plate GTOH @20/10kg

Score = Reps

*45 Sec working period each min then transition to next station.

Saturday:

Weight: That enables you to go unbroken!

Aim: To go unbroken on each set!

In Pairs For Time:

A.

20-18-16-14-12-10-8-6-4-2
Hang Clean Cluster @50/35kg
Pull Up

Score = Time

*Time Cap: 20 Mins

Rest 10 Mins

B.

For Time:

20-18-16-14-12-10-8-6-4-2
Hang Power Snatch @50/35kg
T2B

Score = Time

*Time Cap: 20 Mins

Sunday:

Hero Workout ‘Hansen’

Marine Staff Sgt Daniel Hansen died February 14th 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds For Time:

30 X KB Swings@32/24kg
30 X Burpees
30 X GHD / Sit Ups