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Programming for the Week Commencing‪ 15th October‬

Monday:

A.

Strength

E3MOM 5 X 5 Deadlift @70/80%

B.

Conditioning

For Time:

50-40-30-20-10
Russian KB Swings @32/24kg
Wallballs @9/6kg

Score = Time

Tuesday:

Barbell

A.

E2MOM

5 Sets

1 X Snatch + 1 X Hang Snatch @80/85% of 1RM Snatch

B. 

E2MOM

5 Sets

3 X Snatch High Pull @100% of 1RM Snatch

C.

5 X 5 Back Squat @70/75%

After Class Extra:

Pull Up Program

5 Sets

20-40sec Pull Up Hold At Top*
60s Rest
(*Use Box to mount Bar as required)

Wednesday:

Strongman!

AMRAP in teams of 4

4 Stations:

1- 7 Min AMRAP Log Press in Pairs.
*When can no longer complete a full rep Pair to complete 5 X Down Ups.

3 Mins Rest

2- 7 Min AMRAP Sled rope pull, push back.
*Build to Max effort in Team.

3 Mins Rest

3- 7 Min AMRAP D-ball Ladder.
*(You go I go) in Pairs.

4- 7 Min AMRAP 1 X Pair on Yoke + 1 X Pair on Tyre Flip.
*Build to Max effort on Yoke.

After Class Extra:

10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold

Thursday:

A.

Strength – Pull Up Program

5 X 6 Strict Pull Up

Rx: Strict / Weighted Pull Up
Scale Option 1: 5s Negative Pull Up (5 X 6 Reps)
Scale Option 2: Ring Row (*5 X 12 Reps)

B.

Conditioning

For Time:


3 Rounds

400m Run
20 X Push Press @50/35kg
10 X Burpees Over Bar

Score = Time

Friday:

Chipper For Time:

Buy in:

15m Handstand Walk (3 lengths of gym) / 5 X Wall Walks / 1 X Peg Board Ascent-Descent

40 X American KB Swing @32/24kg
10 X Burpee Box Jump Overs @30/24″
30 X KB Snatch @24/16Kg*

10 X DB Squat Cleans @2 X 22.5/15kg
20 X Toes to Bar

10 X Burpee Muscle-Ups**
20 X Toes to Bar
10 X DB Squat Cleans @2 X 22.5/15kg
30 X KB Snatch @24/16kg*
10 X Burpee Box Jump Overs @30/24″
40 X American KB Swing @32/24kg

Buy Out:

15m Handstand Walk (3 lengths of gym) / 5 X Wall Walks / 1 X Peg Board Ascent-Descent

Time Cap: 40 Min

*Scale:
Slamball @30/20lbs

**Scale:
Option 1: 10 X Burpee Jumping Pull Up
Option 2: 10 X Down Up + 20 X Ring Row

Saturday:

Conditioning

For Time:
In Pairs

24-21-18-15-12-9-6-3
Synchronised Thruster @42.5/30kg
Synchronised Down Up
Pull Ups

Score = Time

Gymnastics:

Ring Muscle Up – Skill & Strength

Sunday:

Hero WOD ‘Falkel’

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

25 AMRAP:

8 X HSPU
8 X Box Jump @30/24″
1 X Rope Climb @15ft

Programming for the Week Commencing‪ 8th October‬

Monday:

A.

Strength

15 Minutes to work up to a Heavy Single Bench Press

B.

Conditioning
For Time:

In Pairs Complete 200/150 X Calorie Row, Ski or Bike AFAP

*Time Cap: 15 Mins

C.

Strength
For Quality:

Individual Pull Up Program (10 Mins):

3 Sets Of

Scaled:

5 X Jumping Negatives (Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat).

OR:

Rx:

5 X STRICT Pull Ups (Add Weighted Vest as required).

OR:

Rx+:

Peg Board (Add Weighted Vest as required).

Coaches Notes:
For Conditioning Part B the calories can be broken up as you wish, would recommend if its a M/F pairing to split 10/7.

Tuesday:

Barbell

A.

Strength

15 Mins to work up to a Heavy 3 Rep Cluster

B.

10 EMOM 

1 X Hang Cluster @weight achieved in A

C.

5 X 5 Front Squat @75/80%

Wednesday:

A.

Skill – Rope Climb

B.

Conditioning

25 EMOM

1- 1 X Legless / 2 X Rope Climb / 3 X Scaled
2- 20s Hollow Body Hold
3- 12/8 X HR Push Up
4- 16 X Sit Up / GHD
5- 30 X DUs / 60 X SUs

Thursday:

A.

Strength

5 X 5 Thruster @75/80%

(Rest 2 Mins between sets)

B.

Conditioning

For Time:

10-1
Thrusters @50/35kg
Burpee Over Bar

Score = Time

Coaches Notes:

Aim for a weight you can go unbroken on the Thrusters, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the burpees try setting a set speed if that slows stop, recoup and go again rather than doing them slowly. This will get you used to going at speed rather than setting into a slow pace, thus improving you ability to move fast under fatigue.

Friday:

Conditioning:

For Time:


10-1
Cal Row
Down Up
T2B

Score = Time

*Time Cap: 10 Mins

Rest 5 minutes

For Time:


10-1
Cal Bike
Slamball @30/20lb
DB Deadlift @2 X 30/20kg

Score = Time

*Time Cap: 10 Mins

Rest 5 minutes

For Time:


10-1
Renegade Row @2 X 22.5/15kg (L & R = 1 Rep)
Goblet Step out Lunge @32/24kg
KB American Swing @32/24kg

Score = Time

*Time Cap: 10 Mins

Coaches Notes:
These workouts should be MAXIMUM EFFORT all movements unbroken and fast…

Saturday:

For Time:

5 Rounds For Time:
In Pairs

16 X Pull-Ups (each)
20 X Over Box Jumps @24/20″
14 X Front Squat @80/50kg
20 X Over Box Jumps @24/20″
12 X T2B (each)
20 X Over Box Jumps @24/20″
10 X STOH @80/50kg

Score = Time

Gymnastics:

Pull Up – Strength, Cycling / Efficiency & Conditioning

Sunday:

Hero Workout ‘Tumilson’

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

8 Rounds For Time:

200m Run
11 X DB Burpee Deadlift @30/20kg

Programming for the Week Commencing‪ 1st October‬

Monday:

A.

15 Mins to Build to a Heavy Double Thruster

B.

In Heats:

Time Cap: 8 Mins

‘Fran’

For Time:

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 start 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 as you will be retested at the end of the month!

Tuesday:

A.

Skill – Rowing Technique

In 2’s or 3’s (alternating every 90 seconds) aim to complete maximum distance using different damper settings to find your most efficient setting on that machine:

Row 1 : 90 Secs Max Distance @Damper Setting 10
Row 2: 90 Secs Max Distance @Damper Setting 1
Row 3: 90 Secs Max Distance @Damper Setting 5
Row 4: 90 Secs Max Distance @Optimise based on results of all three rows.

How to find your most efficient Damper Setting:

B.

Conditioning

22 AMRAP

In Teams of 2 / 3

P1 – 500/400m X Row
P2 – 20 X Slamballs @30/20lb + 10 X Burpee to plate
P3* – 30 X Alt DB Snatch @22.5/15kg

Score = Reps

Coaches Notes:
If in a Pair remove P3.
Change once each person has finished their station.

After Class Extra:

Pull Up Program:

3 sets of

Scaled:

5 X Jumping Negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.

OR:

Rx+:

5 X STRICT Pull Ups. Add Weighted Vest as required.

Wednesday:

Conditioning

8 AMRAP
15/12 X Calorie Row
10 X STOH @60/40kg

Score = Reps

Rest 5 Minutes

8 AMRAP
12/10 X Calorie Assault Bike
10 X Power Clean @60/40kg

Score = Reps

Rest 5 Minutes

8 AMRAP
200m Run
10 X Pull-Ups

Score = Reps

Coaches Notes:
Scale the reps to aim at completing each round in a 2 minute window.

Thursday:

Barbell

A.

E2MOM

5 X 1 Power Snatch + 1 Hang Power Snatch + 1 OHS @70/80% of 1RM Snatch

B.

10 EMOM

2 X Hang Power Snatch @60/70%

C. 

E2MOM 

5 X 4 Back Squat @80%

Friday:

A.

Strength

18 EMOM

1 – 5 X Strict Press + 5 X Push Press + 5 X Push Jerk @70% of 1RM Strict Press
2 – 15 X Front Squats @70% of 1RM Strict Press
3 – REST

B.

Conditioning

7 AMRAP

12 X Air Squat
8 X Down Up
6 X Pull Up

Score = Reps

After Class Extra:

10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold

Saturday:

In Pairs


For Time:

5000m Row / Ski or 12.5km Bike
*Every 1000m (or 2.5km Bike) complete 20 X Synchronised Burpee to Plate + 20 X Synchronised Air Squat


Score = Time

Strongman Saturday!!

Coach Valentina’s Programming 💪🏽

Sunday:

Hero Workout ‘Wittman’

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds For Time:

15 X KB Swings @24/16kg
15 X Power Clean @42.5/30kg
15 X Box Jump @24/20”

Programming for the Week Commencing‪ 24th September

Monday:

A.

Weightlifting

Work up to a Heavy for the Day of 1 X Snatch + 1 X Hang Snatch

B.

Conditioning

12 EMOM
E- 8 Hang Snatch @50% of above
O- 40 DUs

Tuesday:

A.

Skill

DB Hang Power Clean & Press (Push Press / Push Jerk)

B.

Conditioning

In Pairs:

50 X DB Hang Power Clean & Jerk @30/20kg
50 X Over DB Burpee
40 X DB Hang Power Clean & Jerk @30/20kg
40 X Over DB Burpee
30 X DB Hang Power Clean & Jerk @30/20kg
30 X Over DB Burpee
20 X DB Hang Power Clean & Jerk @30/20kg
20 X Over DB Burpee
10 X DB Hang Power Clean & Jerk @30/20kg
10 X Over DB Burpee

*Starting with and every 2 minutes one person on team must complete 10 x Calories

Wednesday:

AMRAP 10

21-15-9
Cal Row
Russian KB Swing @32/24kg

Score = Reps

Rest 5 Minutes

AMRAP 10

21-15-9
T2B
DB Snatch @30/20kg

Score = Reps

Rest 5 Minutes

AMRAP 10

21-15-9
Cal Assault Bike / Ski
D-Ball Clean @50/30kg

Score = Reps

Thursday:

Barbell

A.

Cycling Technique / Warm Up

B.

10-8-6-4-2
Hang Power Clean & Push Press

10-8-6-4-2
Hang Clean & Push Jerk

10-8-6-4-2
Clean & Push Jerk

*Work up to a Heavy Double TNG in Each.

After Class Extra:

7 X 3 Back Squat @80%
Rest 2 Minutes Between Sets

Friday:

A.

Strength

A.1

5 X 5 Strict Pull-Up
Rest 30 seconds

A.2

5 X 20/15 HR Press Up
Rest 60 seconds

*Alternate between Pull Up and Push Up Sets until all 5 Sets are completed.

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

B.

‘Cindy’

20 min AMRAP

5 X Pull-up
10 X Push-up
15 X Air Squat

After Class Extra:

4 Sets

50m Unbroken KB Farmers Carry @2 X 32/24kg
Rest
10 X KB Deadlift
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:

Handstand Walking (With John!!) 🤸🏽‍♂️

Sunday:

Hero Workout ‘Walsh’

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.

4 Rounds For Time:

22 X Burpee pull-up
22 X Back squat @85/57.5kg
200m Run with 20/15kg plate overhead

Programming for the Week Commencing‪ 17th September

Monday:

A.

Strength

5 X 5 Overhead Squat @60/70%
Rest 2 Minutes Between Sets

B.

Conditioning

In Pairs
20 AMRAP
200 X Thrusters @50/35kg
(1 person working)
200 X Calorie Row / Bike
(1 person working)

In remaining time ME Synchronised Burpees

Score = Burpees!

After Class Extra:

3 Sets:

45s Handstand Hold
45s Rest
30s Hollow Rock
30s Rest

Tuesday:

Barbell

A.

20 Mins to Work up to a Heavy Clean

B.

10 EMOM
1 Rep @80/90% of above

C.

10 EMOM @50-60%
1 X Clean
1 X Hang Power Clean
1 X Front Squat
1 X Hang Clean
(must stand up hang clean before front squat)

Wednesday:

A.

Skill

Handstand Walking Technique / Progressions

B.

Conditioning:

16 EMOM
1- 16 X Goblet Lunge @32/24kg
2- 16 X Box Jumps 24/20″
3- 16 X Russian KB Swings @32/24kg
4- 10m Handstand Walk / 20m Bear Crawl

After Class Extra:

3 Sets:
6 X Negative Pull Up⬇️
Rest 60s
12 X Strict Ring Row⬆️
Rest 60s

Thursday:

A.

Weightlifting

Build up to a Heavy for the Day Power Snatch + Hang Power Snatch (or work on power snatch technique)

B.

Drop weight to 70-80% and complete One Rep of above complex 10 Min EMOM.

C.

6 x 3 Front Squat @80%
Rest 2 Minutes Between Sets

Friday:

A.

Strength

4 X 8 Push Press @70%
Rest 90 Seconds

B.

Conditioning

12 EMOM

1- 12 X Press Up
2- 10 X Chin ups
3- 8 X Strict Ring Dips
4- 6 X Strict Ring Pull Up / Pull Up

After Class Extra:

10 Rounds For Time:

10 X Cal Bike
10 X Air Squats

Saturday:

In Pairs
30 AMRAP

30 X Cleans @60/40kg
40 X Box Jumps 24/20″
50 X Wallballs 9/6kg
60 X DUs

Gymnastics (With Leon!):

Double Under Workshop!


Sunday:

Hero Workout ‘Ralph’

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

4 Rounds for time:

8 X Deadlifts @115/77.5kg
16 X Burpees
3 X Rope Climbs
600m Run (Row / 1.5km Bike)