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Programming for the Week Commencing‪ 19th November‬

Monday:

A.

Strength

5 Sets For Quality (15 Mins):

20s Ring (Top) Support Hold or 30/60s Plank Hold
40s Rest
20s Slow Negative Ring / Box Dips
40s Rest
20s Ring (Bottom) Hold or 30/60 Hollow Body Hold
40s Rest

Coaches Notes: Bring your feet and knees together, toes extended away from you. Squeeze your abs!

B.

20 EMOM
1 – 6 X DB Power Clean @25/20kg
2 – 6 X DB Burpee* @22.5/15kg

*Every 4 Mins (2 Rounds) increase the DB Burpees by 1 Rep

Tuesday:

‘Hurt Locker’

For Time (Rolling Clock):

10-1
Clean & Jerk @50/35kg
T2B
10-1
Thrusters @50/35kg
Pull Up
10-1
Power Snatch @50/35kg
HSPU

Score = Time

Time Cap: 35 Mins

Wednesday:

30 AMRAP
In Pairs

10 X Over Partner Burpee
12/10 X Cal Row / Ski / Bike
10 X Wallball @9/6kg


Score = Time

Coaches Notes:
 Relay Style – P1 completes all movements (30 reps) then tags P2 who does the same.

Thursday:

Power Clean Cycling

A.

Power Clean Cycling Technique

B.

10-1
Power Clean @60/40kg
Ring Dip / Box Dip / Push Up

Score = Time

Coaches Notes:
Focus on your breathing and aim for a weight you can go unbroken on the Power Clean, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the Dips do not go to failure. If you start to slow stop, recoup and go again rather than moving poorly. This will get you used to going at speed rather than setting into a slow pace, thus improving you ability to move well and swiftly under fatigue.

Friday:

A.

Strength

6 X 3 Back Squat @80% of 1RM Back Squat

B.

Conditioning

5 Rounds For Time:
In Pairs

20 X Synchro DB Snatch @25/17.5kg
20 X Synchro Med Ball Partner Sit Up
20 X Pull Ups
20 X Wallballs @14/9kg

Time Cap: 20 Mins

Saturday:

Conditioning

For Time:
In Pairs

24-21-18-15-12-9-6-3
Synchronised Power Clean @61/42.5kg
Synchronised Down Up
HR Push Ups

Score = Time

Strongman 75 Min Masterclass!!!!💥


Sunday:

XMAS COMP!!!! 🎅🏽💙💪🏽🔥

Programming for the Week Commencing‪ 12th November‬

Monday:

A.

Strength

5 X 5 Push Press @80% of 1RM Push Press

B.

Conditioning

20 EMOM
1 – 3 X Power Clean + 3 Hang Power Clean @70/80% of 1RM Power Clean
2 – 15/10 X Push Up

Tuesday:

Barbell – Snatch

A.

15 Mins Snatch OH Mobility / Warmup

B.

25 Mins to Build to a 1RM Snatch

C.

4 X 3 Snatch Pull @90-100%

Wednesday:

A.

Strength

5 X 5 Deadlift @80% of 1RM Deadlift

B.

Conditioning

16 AMRAP
30 X Double Unders
20 X Russian Swings @32/24kg
10 X High Box Jumps @30/24″
5 X Renegade Row @22.5/15kg

Thursday:

A.

Strength

20 Min to work up to a Heavy for the Day Clean

B.

Conditioning

9 AMRAP

1, 2, 3, 4, 5, 6, 7, 8, 9, 10…..
Clean @100/70kg
Ring Dip / Box Dip / Push Up

After Class Extra:

For Quality:

3 Rounds
10 X Strict T2B
20 X Sit Ups
10 X Hollow Rocks
(Rest 1 Minute after each round)

Friday:

30 AMRAP

400m Run
50 Wallballs @9/6kg
100 X DUs / 200 X SUs
50 Plate GTOH @20/15kg
200m Run
25 Wallballs @9/6kg
50 X DUs / 100 X SUs
25 Plate GTOH @20/15kg

Score = Reps

Saturday:

30 AMRAP

In Pairs

500m Row / Ski / 1.25km Bike
30 X Syncronised Squats
30 X Synchronised Lunges
30 X Box Jump @24/20″
30 X Slam Ball @30/20lb

Score = Reps

Gymnastics:

Handstand Hold / Walking

Sunday:

Hero Workout ‘Murph’

1 Mile Run
100 X Pull-up
200 X Push-up
300 X Squat
1 Mile Run

Rx: Wear a Weighted Vest @10/7kg

Time Cap: At Coaches Discretion

*Partition as needed and scale carefully. Listen to the Coach!!! 💙

Programming for the Week Commencing‪ 5th November‬

Monday:

A.

15 Mins to Build to a Heavy Double Power Clean

B.

Benchmark WOD ‘Elizabeth’

In Heats:

Time Cap: 9 Mins

Rx:

21-15-9
Power Clean @61/42.5kg
Ring Dip

*Appropriate scaling options to be advised by the Coach!

Scaling:

– Power Clean / Hang Power Clean / Heavy Russian Swing

– Ring Dip / Box Dip (between 2 X high box) / Ring Push Up / Push Up

Coaches Notes:
Coach to help advise on movement scaling and weight.
This is the start of a four week cycle for November to develop your strength, power, mobility, endurance and skill for Elizabeth. Record your performance and scaling on MyWOD App for this benchmark as you will be retested at the end of the month!

Tuesday:

Conditioning

For Time 
In Pairs:

1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X Pull Up
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X HSPU
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X T2B

Score = Time 

Time Cap: 40 Mins

Wednesday:

A.

Skill – Rings

Skin The Cat & Progressions – Leg Raise to inverted Hang – L-Sit to Shoulderstand

OR

Strength – Ring Strength & Accessory Work

B.

For Quality:

10-1
Strict T2B / Ring
Double KB Russian Swing
DB Deadlift

After Class Extra:

10 Rounds:

10/8 X Cal Bike
10 X Burpee to Plate

(In Pairs Relay / or rest between rounds as long as round takes. i.e 10 Rounds Each)

Thursday:

Barbell – Hang Clean

A.

20 Minutes to work up to a Heavy Hang Clean

B. 

5 X 2 Hang Clean @90%

C. 

5 X 5 Back Squat @70%

Friday:

Conditioning

8 AMRAP
8 X Hand Release Press Up
16 X Alt DB Squat Snatch* @22.5/15kg

Rest 5 Mins

8 AMRAP
20 X Wallball @9/6kg
40 X DUs / 80 X SUs

Rest 5 Mins

8 AMRAP
10 X Pull Up
20 X Box Jump @24/20”

*Scale to DB Snatch and DB Front Rack Squat each arm. e.g 8 X Alt DB Snatch then 8 X DB FR Squats then repeat but with DB on other side for Squats.

Saturday:

For Time In Pairs:

60 X DB Burpees @22.5/15kg
60 X Slamball @30/20lb
40 X DB Push Press @22.5/15kg
40 X T2B
20 X Deadlift @140/90kg
40 X Ring Dip*
20 X Deadlift @140/90kg
40 X T2B
40 X DB Push Press @22.5/15kg
60 X Slamball @30/20lb
60 X DB Burpees @22.5/15kg

Score = Time

*Scaling – Ring Dip / Box Dip (between 2 X high box) / Ring Push Up / Push Up

Gymnastics:

Bar Muscle Up

Sunday:

Remembrance Day – Royal Air Force 100th Anniversary Year

“Never in the field of human conflict was so much owed by so many to so few.” Winston Churchill

‘RAF 100’

4 Rounds For Time:

25 X Deadlift @80/55kg
25 X Squat Jump over Bar
25 X Press Up
25 X Wall Ball @13/9kg

Rx: 10/7kg Weighted Vest to be worn

*Time Cap: 40 Mins

Programming for the Week Commencing‪ 29th October‬

Monday:

FRAN BENCHMARK RETEST!

A.

15 Mins to Build to a Heavy Triple Thruster

B.

In Heats:

Time Cap: 8 Mins

‘Fran’

Rx:

21-15-9
Thrusters @42.5/30kg
Pull Ups

Scaled Option 1:

21-15-9
Thrusters @30/20kg
Strict Pull Ups (With Purple Band)

Scaled Option 2:

21-15-9
Thrusters @20/15kg
Ring Rows

Coaches Notes:
This is the end of a four week cycle for October to develop your strength, power, mobility, endurance and skill for Fran. Record your performance on MyWOD App for this benchmark and compare it to your time / scaling from the beginning of the month!

Tuesday:

Conditioning

For Time:
In Pairs

100 X Calories
100 X DB Push Press @22.5/15kg
50 X T2B
50 X Calories
50 X DB Push Press @22.5/15kg
50 X Synchronised Air Squat
25 X Calories
25 X DB Push Press @22.5/15kg
50 X Synchronised Lunge

Score = Time

Time Cap: 30 Mins

After Class Extra:

3 Sets:

15-30sec Ring Dip Hold (At Bottom)
Rest 30sec
15-30sec Ring Dip Hold (At Top)
Rest 30sec
15s Ring Dip Slow Negatives
Rest 30sec

*Use an appropriate scale such as a Box behind you with bent knees and toes on Box, or in front of you with straight legs and heels on Box. Top position – keep rings close and extend elbow to full extension, Bottom position – rings touch chest and shoulder.

Wednesday:

A.

Skill

Strict Ring Muscle Up

OR

Strength & Accessory Work

B.

Conditioning

10 Rounds For Time:

5 X HR Push Up
10 X Wallballs @14*/9kg
20 X Double Unders

Rx: 10/7kg Weighted Vest
*30lb D-Ball

Score = Time

Time Cap: 20 Mins

Thursday:

Barbell – Hang Snatch

A. 

5 X 3 Hang Snatch @80%

B.

5 X 3 Snatch Balance @Build up the weight with each set

C.

5 X 3 Front Squat @80%

After Class Extra:

2 Mins ME AMRAP
10 X Sit Up / GHD
10/8 X Cal Ski / Bike

Rest 60s

Repeat for 3 Rounds!

Friday:

A.

Strength

5 X 5 Deadlift @80% of 1RM Deadlift

B.

16 AMRAP

30 X Double Unders
20 X Russian Swing @32/24kg
10 X Goblet Squat @32/24kg
5 X Renegade Row @22.5/15kg

Score = Reps

Saturday:

For Time:

In Pairs
42-36-30-24-18-12-6
Calorie Row / Ski / Bike
Wallball @14/9kg
Pull Up
Box Jump @24/20″

Score = Time

Coaches Notes:
Break up the sets from the start and keep moving 11/10/11/10 or 7/7/7/7/7/7 for example.

Gymnastics:

Handstand Push Up – Skill, Efficiency & Conditioning

Sunday:

Hero WOD ‘Manion’

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Bore

7 Rounds For Time:
400m Run
29 X Back Squat @61.25/43kg

Programming for the Week Commencing‪ 22nd October‬

Monday:

A.

Strength

5 X 3 Back Squat @80%

B.

For Quality:

5 Rounds

10 X Strict Pull Up / 10 X Purple Banded Pull Up / 10 X Ring Row
20 X KB Swing @24/16kg
30 X Slamball @30/20lb
40 X Double Unders

Time Cap: 20 Mins

After Class:

3 Sets:

45-60s Plank Hold
30s Rest
30s Hollow Body Hold
30s Rest

Tuesday:

Barbell Conditioning

30 EMOM


1 – 5 X Power Clean @60% of 1RM Power Clean
2 – 10 X Burpee
3 – 5 X STOH @60% of 1RM Power Clean
4 – 10 X Burpee
5 – 10 X Front Squats @60% of 1RM Power Clean
6 – 10 X Burpee

After Class Extra:

ROMWOD or YOGA @2045! 🤗

Wednesday:

A.

Skill:

Pull Up

Kipping / Butterfly Technique

OR

Strength & Accessory Work

B.

Conditioning

10-1 Ladder

Strict Pull Ups
Push Press @60/40
Ring Dips

After Class Extra:

4 Mins Tabata Max Effort Assault Bike

8 Rounds:
20s Work / 10s Rest

You’re aiming for Max Effort each round. Be consistent, try to match or beat your first round score each time!

Thursday:

Barbell – Clean

A.

20 EMOM

1 X Clean @85/90% of 1RM Clean

B. 

5 X 2 Clean Pull @110% of 1RM Clean

After Class Extra:

5 X 3 Front Squat @80-85%

Friday:

A.

Strength

4 X 10 Bench Press @70%

B.

20 AMRAP

400m Run

30 X Sit Ups / GHD
20 X Press Ups
10 X DBall Over Shoulder @50/30kg

Score = Reps

Coaches Notes:
 Aiming at unbroken sets on all movements, resting in the transition time.

After Class Extra:

4 Sets:

45-60sec Pull Up Hold At Top*
Rest as much as needed
(*Use Box to mount Bar as required)

Saturday:

Please note there will be Team WOD classes at 0830 and 0930, with open gym available between 0830-1100.

The gym will then be closed for an Olympic Lifting workshop from Team GBs Amy Williams and Sarah Davies from 1100! 🏋🏽‍♂️💙

Team WOD

Conditioning:

For Time:

In Pairs

42-36-30-24-18-12-6
Calorie Row
Wallballs @14/9kg
Pull Up
Box Jumps @24/20″

Score = Time

Coaches Notes:
 Break up the sets from the start and keep moving 11/10/11/10 or 7/7/7/7/7/7 for example.

Sunday:

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds For Time:

800m Run
30 X Dumbbell Squat Clean @22.5/15kg
30 X Burpee