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Programming for Week Commencing 11th December

ADULTS

Monday:

In Pairs:

Rx
For Time:

100 X Pistols
20 X Bar Muscle-Ups
60 X STOH @60/40KG
20 X Bar Muscle-Ups
100 X Pistols

Score = Time
 
Or
 
Scaled
For Time:

100 X Goblet Squats @24/16kg
30 X Strict Pull-Ups
60 X STOH @60/40KG
30 X Strict Pull-Ups
100 X Goblet Squats @24/16kg

Score = Time

After Class Extra:

3 X 20 Banded Pull Downs
3 X 20 Alternating DB Hammer Curls
3 X 10 DB Shrugs

Tuesday:

4 Rounds
E2MOM

1- 12-15 X Manmakers @2 X 22.5/15kg
2- 100 X DUs / 200 X SUs
3- 3 Rounds of Cindy*
4- ME Assault Bike Cals
5- Rest

*1 Round = 5 X Pull Up + 10 X Push Up +15 X Air Squat

After Class Extra:

4 X 10 Front Squat @65-70%
(Rest 2 Minutes Between Sets)

Wednesday:

A.

5 X 5 OH Squat @70%

B.

6 X 3 Hang Snatch @75%

C.

4 X 5 Snatch Deadlift @110%

After Class Extra:

3 Rounds For Time:
25 X Cal Ski
25 X Cal Bike
25 X Cal Row

Thursday:

A.

Skill – Ring Muscle Up Progression

B.

Squat & Clean Warmup

Rx
For Time:

9-6-3
Hang Clean @100/70kg
Ring Muscle-Ups

Score = Time

Or

Scaled
For Time:

18-12-6
Hang Power Clean @50/35kg
Pull Up
Ring Dip
 
After Class Extra:
 
AMRAP 8
2, 4, 6, 8, 10, 12…

Pistols (both legs = 1 Rep)
T2B
Alt DB Snatch @22.5/15kg

Friday:

Pump Day! 💪🏼💥

A.

6 X 6 Bench Press @80%
(Rest 2 Mins between sets)
 
B.

5 X 12 KB Strict Shoulder Press
(Rest 2 Mins between sets)
 
C.

4 X 20 Diamond Push Up + 250m Row
(Rest 2 Mins between sets)

D.
 
3 Rounds
45 Secs Handstand Hold
45 Secs Rest

Saturday:

In Pairs
For Time:

42-30-18-18-30-42
DB Cluster @22.5/15kg
Box Jump @24/20″
Slam Ball @30/20lb

Score = Time

Gymnastics:

Coach Smith’s Programming 🤸🏼‍♀️

Sunday:

Hero Workout ‘Carse’

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

*Begin each round with 50 metre bear crawl

21-18-15-12-9-6-3 Rep Rounds of:
Clean @42.5/30kg
Double-Unders
Deadlift @85/55kg
Box jumps @24/20″

Barbell:

Coach Phillips’s Programming 🏋🏽‍♀️

Programming for Week Commencing 4th December

ADULTS

Monday:

‘Watching the Clock…’

@0:00-5:00

AMRAP
12 X Burpees
15/12 X Cal Bike

1 Min Rest

@6:00-11:00

AMRAP
10 X Sandbag Squat Clean
20 X Sandbag Alternating Lunges

1 Min Rest

@12:00-17:00

AMRAP
15 X Sit Ups / GHD
20 X DB Snatch @25/20kg

1 Min Rest

@18:00-23:00

AMRAP
15 X Wall Ball @12/9kg
30 X DUs

1 Min Rest

@24:00-29:00

AMRAP
15/12 X Cal Row
12 X Over Erg Burpee

1 Min Rest

@30:00-35:00
AMRAP
5 X DB Thrusters @2 X 22.5/15kg
5 X Renegade Rows @2 X 22.5/15kg

Tuesday:

Clean & Jerk Warmup

A.

For Time:

10 X Power Clean & Push Jerk @70/50kg
10 X Power Clean & Push Jerk @80/60kg
10 X Power Clean & Push Jerk @90/70kg

B.

5 X 4 Front Squat @80%
(Rest 2 Minutes between sets)

C.

4 X 10 Clean Grip Deadlift @60-70%
(Rest 2 Minutes between sets)

Wednesday:

A.

Skill – Bar Muscle Up

B.

In Pairs

8 Rounds For Time:

64 X DUs
16 X Pistols @16/8kg
8 X Bar MU

Score = Time

*Time Cap: 25 Mins

Thursday:

10-8-6-4-2
Snatch Balance

10-8-6-4-2
Overhead Squat

10-8-6-4-2
Power Snatch

10-8-6-4-2
Snatch

Focus on consistent form and impeccable movement. Where needed work on OH squat mobility rather than the listed movement.

As the rep count decreases the weight may increase providing form allows – if in doubt follow the coaches advice always!

After Class Extra:

4 X 8 Back Squat @70%

Friday:

A.

Build Up to a Heavy for the Day 3 X Strict Press

B.

5 X 10 Bent Over Row
(Go by feel – Rest 90 secs between sets)

C.

10 AMRAP
5 X Push press @90%
7 X Strict Pull-ups
200m Run

Saturday:

In Teams of 3:

20 Min Ascending ladder of
2, 4, 6, 8, 10…

Burpee Box Jump Overs @20”
KB Swings @24/16kg
Wall Balls

Rest 8 Mins

In Teams of 3:

12 AMRAP
1 X Rope Climb
5 X Synchro Down Ups
10 X Plate GTOH @20/15kg

Gymnastics:

Coach Smith’s Program! 🤸🏼‍♀️

Sunday:

Hero Workout ‘Glen’

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

30 X Clean & Jerks @62.5/42.5kg
1 Mile run
10 X Rope climbs @15ft
1 X Mile run
100 X Burpees

Barbell:

Coach Phillips Program! 🏋🏽‍♀️

Programming for Week Commencing 27th November

ADULTS

Monday:

35 EMOM

1- 15 X T2B
2- 20 X Sandbag Lunges
3- 15/12 X Cal Assault Bike
4- 8 X Burpee Ninja Roll Ups
5- 1-3 Rope Climbs

Tuesday:

A.

1 X Hang Power Clean at Hip / Thigh
1 X Hang Power Clean at knee
1 X Power Clean

Work up to a challenging weight whilst maintaining good positions.

B.

10 EMOM @70-75% of A.

1 X Hang Power Clean at Hip / Thigh
1 X Hang Power Clean at knee
1 X Power Clean

C.

5 X 4 Front Squat @70/80%
(Rest 2 Minutes between sets)

Wednesday:

A.

Skill – Handstand Walking / Obstacle Course Test

B.

20 AMRAP

10m Handstand Walk / 20m Bear Crawl
10 X Burpee C2B Pull Ups
20 X Cal Bike / Row / Ski

After Class Extra:

5 Rounds For Quality:

10 X Hand Release Press Ups
15 X Russian Plate Twists
20 X Banded Pull Downs

Thursday:

A.

12 EMOM

1 Snatch + 2 Hang Snatch

B.

8 EMOM

10 X Goblet Squat + 10 X Alt Goblet Lunge (5 Each leg)

C.

‘Annie’

For Time:

50-40-30-20-10

Double Unders
Sit-Ups

Score = Time

Friday:

6 X 3 Push Press @80%

(Rest 2 Minutes between sets)

5 Rounds

For Quality:

8 X Hang Power Clean
16 X Press Ups
8 X Chin Ups
16 X Sit Ups

Saturday:

In Pairs:

250 X DU’s

10 Rounds (Alternating movements between partners, i.e. partner A completes Cleans then Partner B completes Snatches, Partner A the completes Lunges, then swap etc for a total of 10 Rounds between you):

10 X DB Squat Clean @2 X 22.5/15kg
10 X Alt DB X Snatch @22.5/15 (Left + Right = 1 Rep)
10 X Alt DB X Front Rack Lunge @2 X 22.5/15kg (Left + Right = 1 Rep)

250 X DU’s

Time Cap: 40 Mins

Gymnastics:

Coach Smith’s Program!

Sunday:

2016 CrossFit Games Workout ‘Double DT’

In honour of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an Improvised Explosive Device. Timothy is survived by his wife Megan and one-year old son T.J.

10 Rounds for Time:

12 X Deadlift
9 X Hang Power Clean
6 X Push Jerk

Rx: @70/47.5kg

Barbell: Coach Phillips Program!

Programming for Week Commencing 20th November

ADULTS

Monday:

30 EMOM
1- 250/200m Row
2- 8 X Burpee Box Jumps @24/20”
3- 15/12 X Calorie Assault Bike / Ski Erg
4- 12 X Wallballs @12/9kg
5- Rest

After Class Extra:

5 Sets
45 Sec Handstand Hold
45 Sec Rest

Tuesday:

For Time:

A.

Front Squats
1 X 5 @60%
1 X 5 @65%
2 X 5 @70%
1 X 5 @75%

B.

CrossFit Games 2017 – Event 7

‘Heavy 17.5’

10 Rounds

9 X Thrusters @55/37.5kg
35 X DUs

Score = Time

*Time Cap: 30 Mins
(Games Time Cap: 12 Mins)

Wednesday:

For Time:

30-20-10
Deadlift @80/60kg
T2B

Score = Time
 
Rest 8 Minutes 
 
For Time:

10 Rounds
10 X Down Ups
10 X Air Squats

Rx: @10/7kg Vest

After Class Extra:

3 X 10 DB Hammer Curls @25/20kg
3 X 10 Banded Pull Downs
3 X 10 DB Bent Over Row @25/20kg

Thursday:

For Time:

12-9-6
Alt DB Snatch @30/22.5kg
Bar Muscle-Ups
Pistols (1 Rep = both legs)

Score = Time
 
Rest 10 Minutes 
 
For Time:

12-9-6
HSPU
KB Swing @32/24kg
24-18-12

Score = Time

AFter Class Extra:

6 X 3 Back Squat @80-85%

Friday:

For Time:

21-15-9
Power Snatch @42.5/30kg
Pull-up

Score = Time
 
Rest 10 Minutes
 
For Time:

10-10-10-10-10
Over Box Jumps @24/20″
L-Sit / Legless Rope Climb
5-4-3-2-1

After Class Extra:

5 Rounds:
10 X Hand Release Press Up
10 X DB Bench Press @30/22.5kg
30 Sec Hollow Body Hold

Saturday:

In Pairs:

500m Row
20 X Down Ups
100 X DUs
500m Row
40 X One Arm DB Thruster @22.5/15kg
100 X DUs
20 X MUs
100 X DUs
40 X One Arm DB Thruster @22.5/15kg
500m Row
100 X DUs
20 X Down Ups
500m Row

*40 Min Time Cap

Gymnastics:

Coach Smith’s Programming 🤸🏽‍♂️💪🏼

Sunday:

Christmas Competition Day!!!!!!!!!!
😝🎅🏽🏋🏽‍♀️💥🎄🏆

Programming for Week Commencing 13th November

ADULTS

Monday:

CrossFit Games 2107 – Regionals Event 1

For Time:

1,200m Run

Then 12 Rounds of:

4 X Strict HSPU
8 X C2B Pull Ups
12 X Air Squats

*Wearing a 10/7kg Vest

Time Cap: 45 Mins

(Games Time Cap: 25 Mins)

Tuesday: 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

A.

6 X 1 Snatch + 2 Hang Snatch
(Rest 2 Minutes between sets)
 
B.

AMRAP 12

30-20-10
Alt KB Snatch @24/16kg
Double Unders
Wallballs @9/6kg

Score = Reps
 
After Class Extra:

5 X 5 Back Squat @70/80%
(Rest 2 Minutes between sets)

Wednesday:

3 Rounds
For Time:

32 X DB Thrusters @2 X 22.5/15kg
16 X Pull-ups
32 X Burpees

Score = Time
 
In Pairs
For Time:

Calorie Row 🚣🏽‍♀️ / Ski ⛷
25-20-15-10-10-15-20-25

(can only change after each segment completed)

Thursday: 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

A.

15 Min to Build up to a Heavy:
1 X Clean and Jerk

B.

💪🏽‘Macho Man’💪🏽
(Courtesy of Ben Bergeron)

EMOM For as long as possible…
*(use a weight that will allow you to complete at least 14 Mins)

3 X Power Clean @82.5/60kg
3 X Front Squat @82.5/60kg
3 X Push Jerk @82.5/60kg

After Class Extra:

20s On / 20s Off
Alternating Hollow Body Hold + Superman Hold

Friday:

For Time:
10-1
KB Swings @32/24kg
Goblet Squats @32/24kg

Score = Time
 
Rest 8 Minutes
 
For Time:
10-1
DB Push Press @2 X 30/20kg
Ring Dip

Score = Time
 
Rest 8 Minutes
 
For Time:
10-1
Pistol (Both Legs = 1rep)
Burpee

Score = Time

After Class Extra:

10 Min ME Cal Row

Saturday:

In Teams of 3:

Buy in:

400m Farmers Carry*
@1 X 32kg KB or 35kg DB
+ 1 X 20kg Sandbag
+ 1 X 20kg Plate

*(All 3 objects to be carried by team at once, they can be swapped / shared as needed)

150 X Wall Balls @9/6kg**
150 X Sit Ups / GHDs**
150 X Slam Balls @30/20kg**
150 X Double Unders**
150 X Plate GTOH @20/15kg**
**(1 Person working at a time)

Buy Out:

200m Farmers Carry*
@1 X 32kg/24 KB or 35kg/25kg DB
+ 1 X 20kg Sandbag
+ 1 X 20/15kg Plate

Time Cap: 40 Mins… Get Moving!!!!😝

Gymnastics:

Coach Smith’s Programming 🤸🏼‍♀️💪🏽

Sunday:

Hero Workout ‘Walsh’

4 Rounds For Time:

22 X Burpee pull-ups
22 X Back squats @85/57.5kg
200m Run with 20/15kg Plate Overhead

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.

Coach Phillips Programming 🏋🏽‍♀️💪🏽