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Programming for Week Commencing 14th November

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Monday:

4 X 8 Strict HSPU or Progressions
Rest 2 Minutes

4 X 8 Strict Pull-ups or Progressions
Rest 90 Seconds

4 X 12 Ring Dips or Progressions
Rest 90 Seconds

12 EMOM
E- 6 Strict T2B or Progressions
O- 30 Sit-ups / 15 GHD Sit-ups

Tuesday:

6 X 1 Snatch + 1 Hang Snatch @85%
Rest 2 Minutes

12 EMOM
5 Hang Snatch @60%

After Class Extra:
Back Squat 5 X 5 @70%

Wednesday:

In Pairs:
200 X Thrusters @42.5/30kg ๐Ÿ‹๐Ÿฝ๐Ÿ‹๐Ÿฝ
Every time you change run 100m ๐Ÿƒ๐Ÿผ๐Ÿƒ๐Ÿผ

Rest 5 minutes

5 Rounds
12 X Strict Pull Ups @10/7kgs Vest
18 X Partner Med Ball Sit-ups / GHD

Thursday:

Establish a Heavy for the Day 1 x Clean and Jerk

100 X DUs
5 X Clean & Jerk @90/60kgs
75 X DUs
5 X Clean & Jerk @80/55kgs
50 X DUs
5 X Clean & Jerk @70/50kgs

After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 Minutes

Friday:

Pistol – Progressions, Conditioning and Mobility

In teams of 3-5 rotating every 5 minutes for 30mins:

A) Max Effort (ME) Double Sandbag Farmers Carry @2 x 45/30kgs ๐Ÿ›

B) ME Sled Push & Pull @Bodyweight+ ๐Ÿš‚

C) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10 ๐Ÿšœ

After Class Extra:
3 Rounds
30/15 X Sit Ups / GHD
20/10 X Press Ups / HSPU
10/5 X Strict Pull-ups / Bar MU

Saturday:

Pairs Relay
10 Rounds
Row 200m
20 x Box Jumps @24/20″

Rest 7 Minutes

Pairs Relay
10 Rounds
50 X DUs
15 X Burpees

Gymnastics:

Basic Acro – Beginner Level
(Hand Balancing / Cartwheels / Round Offs / Handstand into Forward Tuck Rolls)

Sunday:

Hero Workout ‘Severin’

50 X Strict Pull-ups
100 X Hand Release Push-ups
5k Run

*With 10/7kg Vest

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Programming for Week Commencing 7th November

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Monday:

Spilt Jerk Technique Drills

Work up to a Heavy Clean + 2 Front Squats + 1 Split Jerk

12 EMOM @80%โฌ†๏ธ
1 Clean + 1 Front Squat + 1 Jerk

After Class Extra:
Front Squat 6 X 3 @80%
Rest 2 / 3 Minutes

Tuesday:

Deadlift 5 X 10 @60%
Rest 2 Minutes

A.1 Chin-Up 4 X 8
A.2 Strict Ring Dip 4 X 8
Rest 30 / 90 Seconds

B.1 Strict T2B 4 X 6
B.2 Strict HSPU 5 X 5
Rest 30 / 90 Seconds

After Class Extra:
Tabata Hollow Body Hold
(8 Rounds: 20 seconds on 10 seconds rest)

Wednesday:

Handstand Walking

‘Jackie’

1000m Row
50 thrusters @20/15kg
30 Pull-ups

Thursday:

6 X 2 Power Snatch @80%
Rest 2 Minutes

5 X 5 Snatch Grip Push Press
Rest 90 Seconds

4 X 6 Back Squat @80%
Rest 2 / 3 Minutes

Friday:

๐ŸŽ‰๐Ÿ‹๐ŸฝTamara and David Thornton’s Birthday Workout!! ๐Ÿ‹๐Ÿฝ๐ŸŽ‰

In Pairs

12 AMRAP
10 X HSPU
20 X Power Snatch @50/35kg
30 X T2B
2 X Rope Climbs

Rest 7 minutes

12 Rounds
10 X Hang Power DB Clusters @2 X 20/15kg
10 X Burpees

Relay: Partner A completes one round whilst Partner B rests, then swap.

Saturday:

In Pairs

30 AMRAP
30 Sandbag Cleans @45/30kg
40 Sandbag Box Step Ups @24/20″
50 DUs
60 Cal Row

Gymnastics:

Human Flag Progressions

Sunday:

Remembrance Day WOD

18 AMRAP
โ€จ11 X Hang Power Snatches 35/25kgโ€จ
11 X Burpeesโ€จ
11 X Thrusters 35/25kgโ€จ
11 X Pull ups

On the 11th minute pause for 1 whole minutes silence before carrying on.

Programming for Week Commencing 31st October

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Monday:

Buy in:
800m Run ๐Ÿƒ๐Ÿผ
100 DUs

5 Rounds
15 Down Ups onto a plate @20/15kg
15 GTOH with plate @20/15kg
100m overhead plate carry @20/15kg

Buy out:
100 DUs
800m Run ๐Ÿƒ๐Ÿพ

Tuesday:

Barbell Cycling

Power Clean
10-8-6-4-2

Push Jerk
10-8-6-4-2

Clean
10-8-6-4-2

Spilt Jerk
10-8-6-4-2

After Class Extra:
5 X 5 Front Squat @75%
Rest 2 Minutes

Wednesday:

In Pairs:
12 AMRAP
200m run with Sandbag @45/30kg
40 X Pistols @10/7kg
30 X Synchro Med Ball sit-ups @9/6kg
2 X Rope Climbs

Rest 7 Minutes

For Time:
10 Rounds
10 X Dumbbell Thrusters @2 X 20/15kg
12 X Over Sandbag Facing Burpees
14 Box Jumps @24/20″

Partner A – 10 X DB Thrusters
Partner B – 12 X Over Sandbag Facing Burpees
Both do 7 alternating Box Jumps each then swap!

Thursday:

Squat Therapy / Mobility

Establish a 1RM Back Squat

‘Karen’

150 Wall Balls For Time @9/6kgs

Friday:

Establish a Heavy for the Day 1 X Snatch + 2 X Hang Power Snatch + 3 X Overhead Squat

For Time:

10-8-6-4-2
Overhead Squat @60/40kg
Man Maker @2 X 20/15kg
2-4-6-8-10

After Class Extra:

50-40-30-20-10
Air Assault Bike Calories

Rest between each internal as long as it takes to complete each interval

Saturday:

In Pairs:

๐Ÿšฃ๐ŸปPairs Conditioning๐Ÿƒ๐Ÿป
Row 5K
Every 500m both run 400m

After Class Extra:
3 Rounds
10 Strict T2B / Leg / Knee Raises
30 Sit Ups / GHD

Gymnastics:

Toes to Bar Inverted Technique

Sunday:

Hero workout ‘Klepto’

4 Rounds For Time
27 X Box Jumps @24/20″
20 X Burpees
11 X Cleans @65/45kg

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.

Programming for Week Commencing 24th October

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Monday:

‘KarinaFit’ (Karina’s Leaving WOD!) ๐Ÿ˜…

14 AMRAP
40 X DUs
30 X Wallballs @9/6kg
20 X KB Snatches @24/16kgs
10 X Ring Dips

Rest 10 Minutes

14 AMRAP
10 X Box Jumps @30/24″
20 X KB Swings @24/16kgs
30 X Sit Ups / V-Ups / GHD

Tuesday:

Establish a Heavy for the Day 3 x Power Clean / Work on Power Clean Technique

Power Clean Cycling Technique

‘Elizabeth’

21-15-9
Clean @62.5/42.5kgs
Ring Dips

After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 minutes

Wednesday:

Strict Press 4 X 10 @60%
Rest 2 Minutes

Bench Press 4 X 8 @70%
Rest 2 Minutes

50 Strict Pull-Ups
Every time you break 20/15 Press ups

100 Sit Ups / GHD

Thursday:

30 EMOM
1 – 15 X Calorie Row
2 – 15 X Pull-ups / Ring Rows
3 – 15 X Burpees
4 – 15 X Toes to Bar
5 – 15 X Wallballs 9/6kg
6 – 15 X HSPUs / HSPU Progressions

Friday:

Work up to a Heavy Snatch + Hang Snatch

20 EMOM @80%โฌ†๏ธ
Snatch + 2 X Hang Snatch

After Class Extra:
4 X 8 Back Squat @70%

Saturday:

In Pairs

14 AMRAP
60 X Calorie Row
50 X T2B
40 X Wallballs @9/6kg
30 X Power Clean @60/40kg
20 X Muscle Ups / C2B / Pull-Ups

Rest 10 minutes

5 Rounds
20 X KB snatch @24/16kg
20 X Synchronised Burpees

Gymnastics:

Muscle Ups!

Sunday:

The Gym will be closed for Sunday only as Team Spitfire and an army of supporters will be at the Battle of the Beasts in Colchester!!! This is the perfect opportunity to come and see a first class CrossFit competition and get inspired from some of the UKs and Europes finest athletes. There are a number of athletes from across the region including CrossFit Colchester and CrossFit Iceni that have worked really hard to qualify, so please come and show your support!

https://www.eventbrite.co.uk/e/battle-of-the-beasts-2016-tickets-22178549639

Programming for Week Commencing 17th October

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Monday:

A.1 Ring Dip 4 X 10
A.2 Strict Pull-Up 4 X 10
A.3 Strict Press 4 x 10 @60-70%
Rest 30 seconds / 30 seconds / 2 minutes

5 Rounds
10 X Hang Power Clean @40/30kg
20 X Push Press @40/30kg
10 X Pull Up
20 X Press Up

After Class Extra:
A.1 2 X 20 Band Tri Push Down
A.2 2 X ME L-Sit Hold (Box or Paralettes)
Rest 30 seconds / 2 minutes

Tuesday:

In Pairs
200m Plate Overhead Carry @20/15kg
60 Wallballs @9/6kg
60 Synchronised Burpees
200m Plate Overhead Carry @20/15kg
60 Step Out Goblet Lunge @32/24kg
60 Goblet Squat @32/24kg
200m Plate Overhead Carry @20/15kg
60 Calorie Row
60 DUs (each)
200m Plate Overhead Carry @20/15kg

Wednesday:

Build up to a heavy for the day 1 x Power Snatch + 1 x Hang Power Snatch (or work on Power Snatch technique)

10 EMOM @70/80%โฌ†๏ธ
1 x Power Snatch
1 X Hang Power Snatch

6 x 3 Back Squat @80%
(Rest 2 minutes)

Thursday:

Handstand Walking / Static Hold Technique and progressions

In teams of 3-5 rotating every 5 minutes for 30mins:

A) ME Farmers Carry @32/24kgs

B) ME Sled Push X 2 @Bodyweight+

C) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10

Friday:

Deadlift 4 X 8 @70%
Rest 2 minutes

Build to a heavy triple Squat Clean + 1 Split Jerk

12 EMOM
7 Clusters @60%โฌ†๏ธ

After Class Extra:
Front Squat 6 X 2 @85%
(Rest 2 minutes)

Saturday:

In Pairs
15 synchronised down ups
Partner A completes:
20 Goblet squats 32/24kg
15 KB swings 32/24kg

15 synchronised down ups
Partner B completes:
20 Goblet squats 32/24kg
15 KB swings 32/24kg

….etc until 6 full rounds have been completed

Rest 10 minutes

21-18-15-12-9-6-3
Thrusters @20/15kg
DUs
60-50-40-30-20-10

Gymnastics:

Planche Progressions (Paralettes)

Sunday:

Hero workout ‘Bradshaw’

10 Rounds:
3 X HSPU
6 X Deadlifts @102.5/70kg
12 X Pull Ups
24 X DUs

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.