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Programming for Week Commencing 13th March

ADULTS

Monday:

10-8-6-4-2
Hang Power Clean

10-8-6-4-2
Power Clean

10-8-6-4-2
Hang Clean

10-8-6-4-2
Clean

After Class Extra:

Back Squat
10 @70%
8 @75%
6 @80%
4 @85%
2 @90%
1 @95%

Tuesday:

Bench Press
8 @75%
6 @80%
4 @85%
2 @90%
1 @95%
1 @100-105%

For Time:

50-40-30-20-10
Cal Bike / Row
Wall Ball
3 X Rope Climb Between Sets

*40 Min Time Cap

Wednesday:

12 Mins to Build to a Heavy for the Day 1 X Bear Complex

For Time:

50 X DUs
10 X Back Squat @60/40kgs
50 X DUs
10 X Front Squat @60/40kgs
50 X DUs
10 X SDHP @60/40kgs
50 X DUs
10 X Clean @60/40kgs
50 X DUs
10 X STOH @60/40kgs
50 X DUs
10 X Thrusters @60/40
50 X DUs
10 X Clusters @60/40kgs
50 X DUs
10 X Squat Snatch @60/40kgs

After Class Extra:

For Time:
2km Row
(Record this benchmark in your training diary)

Thursday:

Handstands / Walking / Balancing

‘Chelsea’

30 Min EMOM

5 X Pull-ups
10 X Push-ups
15 X Squats

*Scale up with 10/7kg Weighted Vest if needed

After Class Extra:

Peg Board Practice – Progressions / Strength Conditioning

Friday:

CrossFit Games Open 17.4

Saturday:

In Teams of 2/3:

Buy In
800m Sandbag Carry @45/30kg

90 X Wall Balls
4 X Rope Climbs
90 X KB Swings @24/16kg
4 X Rope Climbs
60 X Sandbag Cleans @45/30kg
4 X Rope Climbs
60 X Sandbag Over Shoulder @45/30kg
4 X Rope Climbs
90 X KB Snatch @24/16kg
4 X Rope Climbs
90 X Goblet Squat @24/16kg

Buy Out
800m Sandbag Carry @45/30kg

Gymnastics:

Rope Skills Workshop 🎪💪🏽
*Or Gymnastic Skill focus for Open Workout 17.4

Sunday:

Hero Workout ‘Helton’

3 Rounds For Time:
800m Run
30 X DB Squat Clean @2 X 22.5/15kg
30 X Burpees

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.

KIDS / TEENS

Monday:

Kids 4-6

Warm up-
10 jumping jacks
10 air squats
10 lunges
X3
Skill- L-sits
WOD-
5 bunny hops
5 bear crawls
Box jump
Forward roll
X3
Game!

Kids 7-11

Warm up-
Row 50m (if you go over or under then you must do burpees for remaining metres under/over)

Skill-
Hollow body holds/L-sit holds

WOD-
Row 150m
6 shuttle runs
6 air squats
X5

Wednesday:

Kids 4-6

Warm up-
4 shuttle runs
3 burpees
2 cartwheels
X2

Skill- Air squats (plates/balls)

WOD-
5 air squats to ball
5 box/plate step overs
Run to wall collect chip and start again!
X4
Game!

Kids 7-11

Warm up:
250m run
Inch worm
5 x KB deadlifts
5 x KB swings

Skill- Backflips/handstand holds

WOD-
4 x Cal assault bike
6 x burpees
8 x KB deadlifts

Kids 12-15

Friday:

Kids 4-6

17.4 open workout

Kids 7-11

17.4 open workout

Kids 12-15

17.4 open workout

Programming for Week Commencing 6th March

ADULTS

Monday:

Push Press 5 X 5 @70/80% 
(Rest 2 minutes between sets) 

10-1 (for quality, not speed) 
Strict T2B
Push Press @60/40kg
Pull-ups
Strict HSPU / Press Ups 

100 X Sit-ups / GHD

After Class Extra:

30 Min Assault Bike Intervals
30s On / 30s Off
Aim to keep to the same Calorie output and Watt rate each interval (Use the ‘Custom Interval’ setting)

Tuesday:

A) In 12 minutes, build to 75-80% of Clean and Jerk for 2 X Power Cleans + 2 X Push Jerk* Touch and Go (TNG)

*TAP Athletes change Push Jerk to Spilt Jerk

B) 10 EMOM
2 X Clean + 2 X Push Jerk*

C) Deadlift 4 X 5 Ascending to @75% aim to hit last week’s numbers
(Rest 3 Mins between sets)

After Class Extra:

Back Squat 6 X 2 @80%
(Rest 2 Mins between sets)

5 Rounds for Time:
5 X Ring Muscle Up’s
10 X Kipping HSPU’s

Rest 5 mins

5 Rounds for Time:
5 X Power Clean @70/50kg
Run 200m

Wednesday:

For Time:

21-15-9
Hang Power Clean @42.5/30kg
Over Bar Burpee 

10 Front Rack Step Out Lunge @42.5/30kg
(Alternating, 10 on each leg) 

15-12-9 
STOH @42.5/30kg
Over Bar Burpee 

10 X Front Rack Step Out Lunge @42.5/30kg
(Alternating, 10 on each leg) 

12-9-6
Hang Power Clean & STOH @42.5/30kg Over Bar Burpee 

10 X Front Rack Step Out Lunge @42.5/30kg 
(Alternating, 10 on each leg)

Thursday:

A) In 12 mins build to 75% of Power Snatch for 3 X TNG Power Snatch

B) 10 Min EMOM
3 X TNG Power Snatch

C) Snatch Pull 4 X 3 @85-90% of Snatch
(Rest 2 Mins between sets)

D) Front Squat 6 X 3 @85%
(Rest 2 Mins between sets)

After Class Extra:
Barbell roll outs 5 x 10
Paired with
5 x 25 hollow rocks
(1 Min Rest)

Friday:

CrossFit Games Open 17.3

Saturday:

In Pairs:
14min AMRAP
1-2-3-4-5-6-7……..
Power Clean @50/35kg
Front Squat @50/35kg
STOH @50/35kg
Burpee 

(Partner 1 does 1 Rep of each of the above movements then tags partner 2 who completes 1 Rep of the above movements then 2/2 3/3 4/4…..) 

Then…

In Pairs:
Row 5K 🚣🏽
(In 250m increments each)

Gymnastics:

Rope Skills Workshop 🎪💪🏽

Sunday:

Hero Workout ‘Hall’

5 Rounds For Time:
3 X Cleans @102.5/70kg
200m SPRINT
20 X KB Snatch (10 each arm) @24/16kg
2 Mins Rest

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.

KIDS / TEENS

Monday:

Kids 4-6

Skill- forward rolls, handstand practice.
W/up-reaction
WOD-AMRAP
6 frog jumps (using hoop)
6 deadlifts
1 forward roll
Game-pirate game

Kids 7-11

W/up- cone circuit
Skill- ‘skin the cat’
WOD-AMRAP
6 shuttle runs
6 skips with rope
6 KB deadlifts

Kids 12-15

Wednesday:

Kids 4-6

Skill-back flips
W/up- cone run, catch/throw ball
WOD- AMRAP
6 shuttle runs
4 sit ups
4 jumping jacks
Game- duck, duck, goose

Kids 7-11

W/up- rowing practice
Skill- KB swings
WOD- 5 rounds for time
8 KB swings
8 burpees
Row 150m

Kids 12-15

Friday:

Kids 4-6

17.3 open workout

Kids 7-11

17.3 open workout

Kids 12-15

17.3 open workout

Programming for Week Commencing 27th February

ADULTS

Monday:

A) In 12 mins build to 75% of Snatch for Touch and Go Doubles (2 X Snatch TNG)

B) 10 Min EMOM
2 X TNG Snatch

C) Snatch Pull 4 X 3 @85-90% of Snatch
(Rest 2 Mins between sets)

D) Front Squat 4 X 6 @70%
(Rest 2 Mins between sets)

After Class Extra:
Barbell roll outs 5 x 10
Paired with
5 x 25 hollow rocks
(30 seconds rest)

6 min AMRAP to get as far as you can:
2 BMU
10 DU’s
4 BMU
20 DU’s
6 BMU
30 DU’s
8 BMU
40 DU’s
10 BMU
50 DU’s
….etc

Rest 10 Mins

6 min AMRAP to get as far as you can:
2,4,6,8,10,12…etc
KB Snatch @32/24kg
Pistols (per leg)

Tuesday:

Grab a plate @20/15kg, and make friends with your plate!

3 Rounds For Time:
200m OH plate walk
20 X Burpees to plate
20 X GTOH with your plate
20 X Alternating step out lunges with your plate

3 Rounds (work through for quality rather than time):
8 X Strict T2B / Ring Inverted T2B
10 X V-ups
20 X Sit Ups / GHD

Wednesday:

A) In 12 minutes, build to 75-80% of Clean and Jerk for 2 Cleans + 2 Split Jerk (Touch and Go all reps)

B) 10 EMOM
2 X Clean + 2 X Spilt Jerk

C) Deadlift 4 X 5 Ascending beginning @75%
(Rest 3 Mins between sets)

D) Back Squat 6 X 2 @80%
(Rest 2 Mins between sets)

Thursday:

100 X DB Thrusters @2 X 20/15kg

(Rest 2 Mins)

100/50 X Press Ups

(Rest 2 Mins)

50/25 X Strict Pull-ups

(Rest 2 Mins)

100 / 75 X Calorie Row / Bike

Friday:

CrossFit Games Open 17.2

Saturday:

In Pairs:
3000m Row / 9000m Bike (split between you in the most efficient way of getting it done the quickest)
300 X DUs (each)
3000m Run (both running at the same time, split between you in the most efficient way of getting it done the quickest)

Then Still in your Pairs:
100 X DB Box Step Overs @2 x 20/15kg

Gymnastics:

Ring Muscle Ups / Rope Climbs

Sunday:

Hero Workout ‘Dell’

For Time:

25 X Burpees
400m Run with 9/6kg Medicine Ball
25 X Weighted Pull-ups with 10/7.5kg DB
400m Run with 9/6kg Medicine Ball
25 X Handstand Push-ups
400m Run with 9/6kg Medicine Ball
25 X Chest-to-Bar Pull-ups
400m Run with 9/6kg Medicine Ball
25 X Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

KIDS / TEENS

Monday:

Kids 4-6

Skill- Squat (overhead squat)
W/up- hoop game
WOD- AMRAP
3 squats
Box jump over
3 deadlift
Run back to start

Kids 7-11

W/up- 3 rounds (20 sec work)
Skipping, squats, dead-hang on bar
Skill- hollow rock/super man (stink bugs)
WOD- AMRAP
5 burpees
5 shuttle sprints
5 donkey kicks

Kids 12-15

W/up- 3 rounds for quality- 5 overhead squats, 5 pull ups, 5 burpees
Skill- over head squat
WOD- 5 rounds
10 deadlifts
5 overhead squats
10 sit ups

Wednesday:

Kids 4-6

Skill- Plank/skin the cat
W/up- relay races
WOD- AMRAP
5 hoop skips
Run around the cones
5 squats
1 forward roll

Kids 7-11

W/up- circuit/reaction
Skill- plank/push ups
WOD- AMRAP
Inch worm
10 box jumps/step ups
10 squats to wall ball
Inch worm
1 cartwheel

Kids 12-15

W/up- 50 cal row
Skill- deadlift
WOD- AMRAP (15 min)
10 cal row
12 knees to elbow
15 deadlift

Friday:

Kids 4-6

Skill- pull up from knees
W/up- finding Nemo
WOD- musical wall balls (animal movements)

Kids 7-11

W/up- Tabata
Skill- box kick up/handstand/wall holds
WOD- AMRAP
7 push ups
2 forward rolls
7 squats to ball
Run back start

Kids 12-15

W/up- tabata
Skill- back squat
WOD- 3 rounds
Row 150m
5 burpees
5 sit ups

Programming for Week Commencing 20th February

ADULTS

Monday:

40 EMOM
1- 15/12 X Calorie Row / Bike
2- 20 X Sit-ups / GHD
3- 15 X Burpees
4- 20 X Box Jump @24/20″

*Scale reps if needed but stick to a target output, or 45s of consistent work

Tuesday:

A) In 12 minutes, build to 75-80% of your Clean & Jerk

B) 10 EMOM
2 X Clean + 1 X Jerk @75-80%

C) Clean Pull 4 X 3 @85-90% of Clean
(Rest 2 Mins between sets)

D) Back Squat 5 X 5 @80%
(Rest 2 Mins between sets)

After Class Extra:
For Distance: Build to a Max Height Box Jump (10 Min Max)

Then For Time:
30-20-10
Wallballs
T2B

Rest 5 Mins

30-20-10
Burpees
Pull ups

Wednesday:

Handstand Hold / Walking

50-40-30-20-10
Pistols
DUs

Rest 5 mins

21-18-15-12-9
Chest to Bar Pull-ups
KB Swings @32/24kg

After Class Extra:
5 Rounds
20 X Press Ups
20 X V-Ups
20 X Air Squats

Thursday:

A) In 12 minutes, build to 75-80% of your Power Snatch

B) 10 EMOM
2 X Power Snatch @75-80%

C) Snatch Pull 4 X 3 @85-90% of Snatch
(Rest 2 Mins between sets)

D) Front Squat 5 X 2 @80%
(Rest 2 Mins between sets)

After Class Extra:
Barbell Roll Outs 5 X 10
Paired with
Hollow Rocks 5 X 25
(30s Rest)

Friday:

CrossFit Games Open 17.1

Saturday:

In Pairs:
50-40-30-20-10
GTOH @60/40kg
Over Box Jump @24/20″
Med Ball Partner Sit-Ups
Press-Ups

Gymnastics:

‘Ninja Warrior’ Training Day! 🥋🤸🏽‍♀️🎪

Sunday:

‘Briggs’

For Time:
2000m Row
150 X Wall Balls @9/6kg
100 X Burpees
50 X Thrusters @42.5/30kg

KIDS / TEENS

Monday:

Kids 4-6

Skill- push press
W/up- obstacle course
WOD- AMRAP
5 push press
5 burpees
1 forward roll

Kids 7-11

W/up- 10 lunges, 10 jumping jacks, 10 bucking Broncos, 10 box jumps
Skill- hang power clean/ sumo deadlift high pull
WOD- AMRAP
10 sumo deadlift high pull
10 sit ups
10 shuttle sprints

Kids 12-15

W/up- 5 mins walking lunge, front rack walking lunge, back rack walking lunge, overhead walking lunge
Skill- sumo deadlift high pull
WOD- 1 min stations
Box jumps
Rowing
Sumo deadlift high pull
30 sec rest repeat X 2

Wednesday:

Kids 4-6

Skill- monkey hangs
W/up- reaction game
WOD- 8 rounds
10 sec monkey hang
20 sec squats
10 sec burpees
20 sec rest

Kids 7-11

W/up- station rotation
Skill- hang power clean/ wall ball work
WOD- AMRAP
7 hang power clean
10 mountain climbers
7 goblet squats
10 mountain climbers

Kids 12-15

W/up- row 500m, 10 wall ball squat clean
Skill- sumo deadlift
WOD- 8 round Tabata
Sumo deadlift
Thruster

Friday:

Kids 4-6

Skill- sumo deadlift high pull
W/up- hot lava game
WOD- AMRAP
5 sumo deadlift high pull
Bear crawl
5 squats
Bear crawl

Kids 7-11

W/up- cone reaction game
Skill- push up work/ hang power clean with ball
WOD- AMRAP
5 wall balls
5 push ups
5 secs T plank hold (R)
5 secs T plank hold (L)

Kids 12-15

W/up- dumbbell complex of 5 DB deadlift, 5 DB clean, 5 DB front squat, 5 DB push press
Skill- medicine ball clean
WOD- 5 rounds
5 med ball clean
5 slam balls
5 burpees

Programming for Week Commencing 13th February

ADULTS

Monday:

Chipper ‘That Monday Feeling…’ 😜
(45 Min Time Cap)

100 X DUs
30 X Goblet Squats @32/24kg
30 X Sumo Deadlift High Pulls @50/35kg
30 X Push Press @50/35kg
30 X Pull Ups
30 X Power Snatch @50/35kg*
30 X Toes to Bar
30 X Power Snatch @50/35kg*
30 X Pull Ups
30 X Push Press @50/35kg
30 X Sumo Deadlift High Pulls @50/35kg
30 X Goblet Squats @32/24kg
100 X DUs

(*Scale to KB Swings as needed)

Tuesday:

Snatch Warm Up – 3 Rounds

5 X Snatch high pulls (keep elbows high, don’t lean back)
5 X Hang Muscle Snatch (keeping the bar close, high elbows)
5 X High Hang Power Snatch
5 X Hang Power Snatch

A.1) 20 Mins to work up to Heavy for the Day Snatch complex:

1 X Power Snatch + 2 X Hang Power Snatch

A.2) 12 EMOM
5 X Power Snatch @75/80% of weight achieved in A.1

B) Back Squat 5 X 3 @80/85%
(Rest 3 Mins between sets)

Wednesday:

12 AMRAP
50 X Wallballs @9/6kg
40 X Power Cleans @60/40kg
30 X HSPUs
20 X Box Jumps @24/20″
10 X Deadlift @140/90kg

Rest 5 Mins

5 Rounds For Time
1 X Rope Climb
3 X Strict C2B
6 X Strict Pull-Ups
9 X Strict T2B
12 X Burpees

Thursday:

Squat Warm Up – 3 Rounds:

5 X Front Squats, slow down, fast up
5 X Front Squat slow down, 2 second pause at the bottom, fast up, 2 second pause at the top
5 X Front Squats, 2second pause at the bottom, half way up, back down to the bottom position and all the way back up

Clean Warm Up – 2 Rounds:

5 X Clean Pull (keep your arm straight with a shrug)
5 X Muscle Clean (keeping the bar close)
5 X Hang Power Clean
5 X Power Clean
5 X Clean

OH Warm Up – 2 Rounds:

5 X Strict Press
5 X Push Press
5 X Push Jerk
5 X Split Jerk

A.1) 20 Mins to work up to a Heavy for the Day:

1 Clean + 2 Front Squats + 1 Jerk

A.2) 12 EMOM
1 X Clean + 1 X Front Squat + 1 X Jerk

B) Front Squat 4 X 4 @70/75%
(Rest 3 Mins between sets)

Friday:

7 Rounds – 2 Mins on / 1 Min off – Start where you left off:

10 X Thrusters @60/40kg
30 X DUs
10 X Hang Power Cleans @60/40kg
30 X DUs
10 X Deadlifts @60/40kg
30 X DUs

After Class Extra:

5 Rounds
30 X Cal Assault Airbike
30 X Burpees
3 Mins 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:

L-Sit Pull Through to Handstand & Planche Progressions – Part 2

Sunday:

Hero Workout ‘Bull’

2 Rounds:
200 X DUs
50 X Overhead Squats @62.5/42.5kg
50 X Pull-Ups
1 Mile Run

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

KIDS / TEENS

Monday:

Kids 4-6

Skill- Deadlift
W/Up- Animal movement relay
WOD- AMRAP
Monkey bar hang
Angry gorilla walk
5 squats
Angry gorilla walk
Monkey bar hang

Kids 7-11

W/Up- station rotation
Squat, box jump, front squat,
Skill- Push press and jump rope work
WOD- AMRAP
10 push press
10 sit ups
20 single unders

Kids 12-15

W/Up- banded sprint, bear crawl, crab walk, broad jump.
Skill- push press
WOD- AMRAP 15 mins
10 pull ups
20 push presses
30 box jumps
10 cal row

Wednesday:

Kids 4-6

Skill- Plank, Front squat
W/Up- Freeze tag
WOD- AMRAP
3 burpees
Bearcrawl
3 front squats
Bear crawl

Kids 7-11

W/Up- 2 Burpess, agility ladder, super slow squat
Skill- Kettlebell deadlift, double under
WOD: 1 min station rotation with 1 min rest between rounds of:
Jump rope
Deadlift
Box jump

Kids 12-15

W/Up- 5 min max cal air dyne
Skill- Front squat, shoulder width push press, thruster
WOD- 21-15-9
Thrusters
Pull ups

Friday:

Kids 4-6

Skill- Deadlift, Plank
W/Up- relay races: box jump, run through cones, box jump, catch ball
WOD- AMRAP
30 sec running
30 sec burpees
30 sec running
30 sec plank

Kids 7-11

W/Up- Catch throw catch, if catch is missed 3 squats must be completed before stepping back into game
Skill- Sumo deadlift
WOD- 3 rounds of
7 sumo deadlift
Lunge to box
7 box jumps
Backwards lunge to start

Kids 12-15

W/up- Tabata
Skill- Push jerk
WOD- 5 rounds for time
5 push jerk
10 burpees
Skill- ring dips