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Programming for the Week Commencing‪ 10th September

Monday:

A.

Skill – Mobility Focus

DB Squat Snatch

Coaches notes: Aim to build to a weight which can be safely received overhead on both sides, alternating.

B.

Conditioning

For Time:

30-20-10
DB Squat Snatch @22.5/15kg*
T2B
Burpees to Plate

Score = Time

*Scale to DB Snatch & DB Front Squat – i.e. For the round of 30 complete 30 alternating Snatch and then 15/15 DB Front Squat.

After Class Extra:

3 Sets:

30s Handstand Hold
30s Rest
30s Hanging L-Sit
30s Rest

Tuesday:

Barbell

A.

Technique Focus (20 Mins):

3 X Power Clean & Push Jerk @80% of 1RM

(Singles, not TNG, the focus is on moving the bar smoothly from ground to overhead each rep, choose a weight which allows for perfect form)

Rest 90 Secs between sets

B.

5 X 4 Clean Pull @100% (10 Mins)

C.

5 X 3 Deadlift @85% of 1RM Deadlift (15 Mins)

Wednesday:

A.

Skill – Pull Up Kipping Technique / Cycling / Butterfly

B.

Conditioning

2 Rounds For Time:

30 X Wallballls @14/9kg
30 X KB Swing @32/24kg
30 X Pull Ups
30 X Goblet Squat @32/24kg
30 X HR Push Up

Score = Time

Thursday:

A.

Strength

5 X 3 Hang Snatch @70/80%

B.

Conditioning

10 AMRAP

10 X OHS @50/35kg
30 X Double Under

Score = Reps

Friday:

Conditioning

For Time In Pairs:

400m Run
50 X Deadlift @110/75kg
20 X Over Box Jumps @24/20″
400m Run
40 X Deadlift @120/80kg
20 X Over Box Jumps @24/20″
400m Run
30 X Deadlift @130/85kg
20 X Over Box Jumps @24/20″
400m Run
20 X Deadlifts @140/90kg
20 X Over Box Jump @24/20″
400m Run
10 X Deadlift @150/95kg
20 X Over Box Jumps @24/20″

Score = Time

Deadlift Warm Up
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Saturday:

30 AMRAP

In Pairs

20 X Synchronised Plate GTOH @20/15kg
20 X Synchronised Air Squat
20 X Synchronised Down Ups
20 X Synchronised Alt Lunges
20 X Calories (Each)

Score = Reps

Gymnastics:

Handstand Push Up

Sunday:

‘Double DT’

10 Rounds For Time:

12 X Deadlift @70/50kg
9 X Hang Power Clean
6 X Push-Jerk

Programming for the Week Commencing‪ 3rd September

Monday:

A.

Strength

3 X 20 Front Squat @50% of 1RM Front Squat

B.

Conditioning

12 AMRAP

2, 4, 6, 8, 10, 12, 14, 16…
DB Push Press @22.5/15kg
Pull Ups
Press Ups on DB

Score = Reps

Coaches Notes:
DONT BE LAZY!
Lower Chest and thighs to the ground
Complete at full arm extension

Tuesday:

Weightlifting

32 EMOM

1 – 8 X Power Clean
2 – 12 X Front Squat
3 – 8 X Push Jerk
4 – Rest

Wednesday:

🌟Happy Birthday Coach Valentina!🌟

In Pairs

2 Rounds For Time:

37 X Deadlift @102.5/70kg
7 X Over Bar Burpee
37 X Wall Ball @14*/9kg
7 X Over Bar Burpee
37 X KB Swing @32/24kg
7 X Over Bar Burpee
37 X Toes to Bar
7 X Over Bar Burpee
37 X Goblet Squats @32/24kg
7 X Over Bar Burpee
37 X Partner Med Ball Sit-Ups @14*/9kg
7 X Over Bar Burpee

*30lb D-Ball

Time Cap: 37 Mins

Thursday:

A.

Strength

5 Sets

5 X DB Bench Press
5 X DB Bent Over Row (Each Arm)
5 X DB Hammer Curl (Each Arm)

Rest 2 Mins Between Sets

*Work Sets in 2-4 People – ‘You Go I Go’

B.

Conditioning

For Quality:

5 Rounds

10 X Strict HSPU
10 X V-Up
10 X Strict Pull Up
10 X Sit Up / GHD
10 X HR Press Ups

After Class Extra:

3 Attempts for Max Time Double KB Farmers Hold

Rest 2 Minutes between attempts

Score = Combined Time

Friday:

A.

Strength

6 X 3 Back Squat @80-85%
 
B.

Conditioning

12 AMRAP


1, 2, 3, 4, 5…
Hang Clean @100/70kg
Wallballs @9/6kg
5, 10, 15, 20, 25…


Score = Reps

Saturday:

For Time In Pairs:

21-15-9
DB Thruster
Pull Ups
Down Ups

15-12-9
DB Thruster
C2B Pull Ups
Burpees

12-9-6
DB Thruster
Bar Muscle Ups
Burpee Box Jump @24/20″

Score = Time

Coaches Notes:
P1 does 21 Pull-ups 21 Wallballs 21 Down Ups, P2 does 21 Pull-ups 21 Wallballs Down Ups, so on so forth.

Gymnastics:

Bar Muscle Up

Sunday:

Hero WOD ‘Riley’

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

1.5 Mile Run
150 X Burpee
1.5 Mile Run

If you have a weight vest or body armor, wear it…

Programming for the Week Commencing‪ 27th August‬

Tuesday:

A.

Strength

20 Minutes to work up to a heavy Front Squat

B.

Conditioning

For Time:

30-20-10
Double DB FR Squat @22.5/15kg
Down Up
T2B

Score = Time

Wednesday:

A.

Strength

5 X 5 Bench Press @75/80%

B.

Conditioning


5 Rounds For Time:

6 X R Arm KB Snatch @32/24kg
6 X Burpees
6 X L Arm KB Snatch @32/24kg
6 X Burpees
6 X Bar Muscle Ups

Score = Time

Coaches Notes:
Today the coaching emphasis is on KB Snatch, if you already have an efficient BMU you may Rx, otherwise Scale to 6 X Strict PU + 6 X HR Push Up

Thursday:

A.

Strength

5 X 5 OH Squat @70/80% of 1RM OHS

B.

Conditioning

For Time In Pairs:

1000m Row / Ski / Run
100 X Double Unders
100 X Double DB Box Step Overs @22.5/15kg
800m Row / Ski / Run
80 X Double Unders
80 X Double DB Box Step Overs @22.5/15kg
600m Row / Ski / Run
60 X Double Unders
60 X Double DB Box Step Overs @22.5/15kg
400m Row / Ski / Run
40 X Double Unders
40 X Double DB Box Step Overs @22.5/15kg
200m Row / Ski / Run
20 X Double Unders
20 X Double DB Box Step Overs @22.5/15kg

Score = Time

Friday:

A.

Strength

4 X 8 Strict Press @60/70%

B.

Conditioning

14 AMRAP

2, 4, 6, 8, 10…

Alt Single Arm DB C&J @30/22.5kg
Pull Ups
Wallballs @9/6kg

Score = Reps

After Class Extra:

3 Sets:

30s Handstand Hold
30s Rest
15s Hollow Body Hold
15s Rest

Saturday:

Conditioning

26 AMRAP In Pairs:


10 X Thruster @90/65kg

10 X Box Jump @24/20″

20 X Thruster @80/60kg
20 X Box Jump @24/20″
20 X Burpee
30 X Thruster @70/50kg
30 X Box Jump @24/20″
30 X Burpee
40 X Thruster @60/40kg
40 X Box Jump @24/20″
40 X Burpee
50 X Thruster @50/35kg
50 X Box Jump @24/20″
50 X Burpees

Max Calories in Remaining Time

Score = Reps

💪🏽Strongman / Strongwoman!!💪🏽

Coach Valentina’s Programming 🚜🚂🔥

Sunday:

Hero WOD ‘Woehlke’

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

3 Rounds For Time:

4 X Jerk @85/55kg
5 X Front Squat @85/55kg
6 X Power Clean @85/55kg
40 X Pull-up
50 X Push-up
60 X Sit-up

Rest 3 Minutes between each round

Programming for the Week Commencing‪ 20th August‬

Monday:

A.

Weightlifting

5 X 3 Power Clean @80/85% of 1RM Power Clean

B.

Conditioning

For Time:

15 X Power Clean @50/35kg
15 X T2B
12 X Power Clean @60/40kg
12 X T2B
9 X Power Clean @70/50kg
9 X T2B
6 X Power Clean @80/60kg
6 T2B
3 X Power Clean @90/70kg
3 X T2B

Score = Time

Tuesday:

A.

Weightlifting

5 X 5 Split Jerk @70/75% of 1RM Split Jerk

B.

Conditioning

24 AMRAP In Pairs:

400m Run (Together)
30 X KB Swings @24/16kg (Split)
400m Row / Ski (Split)
30 X Synchronised BW Lunges (Together)

Score = Reps

Wednesday:

🚜Strongman Day!🚂

Including our new toy to play with…!!

Thursday:

A.

Strength

3 Sets:

ME Ring Dips
Rest 60s
ME Handstand Hold / Wall Walk Hold / Plank Hold
Rest 90s

B.

Conditioning

For Time:

5 Rounds

6 X Ring MU / 1 X Peg Board*
12 X Down Up
24 X Alt Pistols
48 X DU

Score = Time

Time Cap: 24 Min

*MU Scaling – 6 X Strict Pull Up + 6 X Strict Ring / Box Dip. Rx can choose either Ring MU or Peg Board.

Friday:

A.

Strength

5 X 2 Front Squat @85/90%

B.

Conditioning

3 Minutes ME Front Squat @60/40kg
1 Minute Rest
3 Minutes ME Burpees Over Bar
1 Minute Rest
3 Minutes ME STOH @60/40kg
1 Minute Rest
3 Minutes ME Burpees Over Bar
1 Minute Rest
3 Minutes ME Front Squat @60/40kg


Score = Total Reps

Saturday:

For Time:


In Pairs

90 X Calorie Row
80 X Wallballs@14/9kg
70 X T2B
60 X DB Thrusters @22.5/15kg
50 X Synchronised Burpees
400m Run
30 X Pull Up
20 X Strict HSPU
10 X Bar Muscle Up

Score = Time

Sunday:

For Time:

Hero Workout ‘Randy’

75 X Power Snatch @35/25kg

(Remember DO NOT DROP a bar with 5kg plates on… 10 X Burpee Penalty!)

Straight into…

‘Fat Annie’

 100-80-60-40-20
Double Under
Sit-ups

Score = For Time

Programming for the Week Commencing‪ 13th August‬

Monday:

A.

Strength

5 X 3 Back Squat @80/85%

B.

Conditioning

For Time:

21 X Hang Squat Clean @60/40kg
150 X DUs
15 X Hang Squat Clean
150 X DUs
9 X Hang Squat Clean
150 X DUs
6 X Hang Squat Clean
150 X DUs
3 X Hang Squat Clean

Score = Time

Tuesday:

A.

Strength

20 Minutes to work up to a Heavy Single Push Press

B.

Conditioning

For Time:

50-40-30-20-10
DB STOH @22.5/15kg
Over DB Burpee

Score = Time

Wednesday:

A.

Conditioning

For Time:

5 Rounds

6 X Strict HSPU
9 X Power Clean@ 70/47.5kg
12 X T2B
50 X Double Unders

Score = Time

Coaches Notes:

There’s only a conditioning piece today so the coach has time to go through the more technical movements within the workout. Move well, and get stronger the right way!

After Class Extra:

Tabata 1:
8 Rounds 20s On / 10s Off
Odd Rounds – Hollow Body Hold
Even Rounds – Hollow Body Rock

Tabata 2:
8 Rounds 20s On / 10s Off
Odd Rounds – Air Squat
Even Rounds – Alt Jumping Lunges

Thursday:

A.

Strength

5 X 5 Thruster @80% of 1RM Thruster

3 Efficiency Tips for the Thruster:

1. Front Rack Positioning: – While it might feel stronger to clinch the bar, this can lead to increased fatigue and tighter upper back. Oppening your grip will allow you to keep your elbows high and wide to maintain a vertical torso.

2. Breathing: – You want to keep a consistent breathing pattern throughout the movement not just in the press. Most have a tendency to hold their breath during the squat portion which increases the heart rate and fatigue. Breath in as you squat, out as you stand in as you press out as the bar comes back down.

3. The Catch: – This is so important and easily overlooked. Keeping the bar in as strait a path as possible will create a lot of efficiency. – As the bar comes down to the shoulders begin to open the hands a position the elbows. The bar should land right in front of the throat with elbows and chest tall. – During the entire press portion, your glutes should be SQUEEZED. this creates optimum stability and a strong receiving position for the barbell. Continue to squeeze until the bar has come back to the shoulders and immediately go into the next rep.

B.

Conditioning

For Time:

‘Fran’
21-15-9
Thruster @42.5/30kg
Pull Ups

Score = Time

This is Rich Froning doing ‘Fran’ at the CrossFit Games in 2012. His time was 2.59. This wouldn’t have placed him in the top 70 at last years European Championships Finals, goes to show how fast those benchmark move each year.  The top time at the Euros in 2018 was 2.06!

Friday:

🏋🏽‍♀️🌟Hannah’s Birthday Workout!🌟🏋🏽‍♀️

25 X Power Snatch @50/35kg
25 X Burpee Over Bar
5 X Bar MU
25 X Sumo Deadlift High Pull @50/35kg
25 X Pistol
5 X Bar MU
25 X STOH @50/35kg
25 X Toes To Bar
5 X Bar MU
25 X Hang Power Clean @50/35kg
25 X HR Push Up
5 X Bar MU

Time Cap: 30 Mins

Saturday:

Conditioning

For Time In Pairs:

1km Row / Ski / 2.5km Bike
100 X Russian KB Swing @32/24kg
20 X Synchronised Down Ups
800m Row / Ski 2k Bike
80 X Russian KB Swing
20 X Synchronised Down Ups
600m Row / Ski / 1.5km Bike
60 X Russian KB Swing
20 X Synchronised Down Ups
400m Row / Ski / 1km Bike
40 X Russian KB Swing
20 X Synchronised Down Ups
200m Row / Ski / 500m Bike
20 X Russian KB Swing
20 X Synchronised Down Ups
100m Row / Ski / 250m Bike
10 X Russian KB Swing

Score = Time

Sunday:

Hero Workout ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP

5 X Deadlifts @125/85kg
13 X Push-up
9 X Box Jump @24/20”