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Programming for the Week Commencing‪ 28th January‬

Monday:

A.

Strength

15 Mins to Build to a Heavy For The Day Triple Deadlift with Perfect Form… this is NOT ‘Build to a 1RM!!!’

B.

Conditioning

Benchmark WOD ‘Diane’

In Heats:

Time Cap: 8 Mins

Rx:

21-15-9
Deadlift @102.5/70kg
HSPU*

*Appropriate scaling options to be advised by the Coach for movement and weight!

Box Pike Press / Z-Press

Coaches Notes:
This is the end of a four week cycle to develop your strength, power, mobility, endurance and skill for Diane. Record your performance and scaling on MyWOD App for this benchmark and compare it to your previous attempt!

Tuesday:

Barbell – Snatch

A.

15 Mins to Build to a Heavy 1 X Power Snatch + 2 X Hang Power Snatch

B.

10 EMOM
1- 3 X Hang Power Snatch @80% of A
2- 12 X Squat Jump over Bar

C.

Accessory – Strength

3 X 5 Front Squat @75-80%
(Rest 90s between sets)

After Class Extra:

ROMWOD / Yoga @2045 🙌🏽

Wednesday:

A.

Skill – Handstand Walking / Progressions

Featuring…. The ‘Ramp’ 🙌🏽

B.

The European Championships WOD 4 Chipper

For Time:
600m Row (Ski / 1.5km Bike)
80 X DUs / 160 X SUs
40 X Thruster @42.5/30kg
20 X Bar Muscle Up*

Time Cap: 15 Mins

Coaches Notes: Bar MU Scaling = Jumping Bar MU / Strict Pull Up / Jumping Negative Pull Up

Thursday:

A.

Strength

4 X 10 Back Squat @75%
(Rest 2 Mins Between Sets)

B.

Conditioning

24 AMRAP
In Pairs


5-10-15
Calorie Row (Ski / Bike)
Over Erg Burpee (Burpee to Plate)
Wallballs @15/9kg

Score = Reps

Coaches Notes:
P1 completes 5 Calorie Row
P2 completes 5 Calorie Row
P1 completes 5 Burpess
P2 completes 5 Burpess
P1 completes 5 Wallballs
P2 completes 5 Wallballs
When both have completed the 15’s go back to 5’

Friday:

Conditioning

5 AMRAP
32 X DU
16 X Single Arm DB Thruster @22.5/15kg

Rest 3 Mins

5 AMRAP
16 X KB Swing @32/24kg
8 X Burpee Box Jump

Rest 3 Mins

5 AMRAP
16 X Single Arm DB Hang Clean & Jerk @22.5/15kg
8 X Toes to Bar

Rest 3 Mins

5 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike

Rest 3 Mins

5 AMRAP
16 X Sandbag Lunge
8 X D-Ball Over Shoulder @50/30kg

Saturday:

For Time:

In Pairs

3 Rounds
30 X STOH @60/40kg
30 X Pull Up
3 Rounds
20 X Hang Squat Clean @70/47.5kg
20 X HSPU
3 Rounds
10 X Clusters @80/55kg
10 X BMU

Score = Time

Gymnastics:

Bar Muscle Up

Mobility
Skill
Strength

Sunday:

Hero Workout ‘Badger’

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in 2007.

3 Rounds For Time:

30 X Squat Clean @42.5/30kg
30 X Pull-up
800m Run

Programming for the Week Commencing‪ 21st January‬

Monday:

A.

Strength

3 X 15 Front Squat @60%

B.

Conditioning
For Time:

30-20-10
Power Snatch @35/25kg
OHS @35/25kg

*50 X Double Unders / 100 X Single Unders after each Set, eg. 30-30-50, 20-20-50, 10-10-50

Coaches Notes: Scale to X2 American Swing (eg. 60-40-20) and Back Squats (30-20-10) as required.

Score = Time

Time Cap: 15 Mins

After Class Extra:

2km Row For Time 🚣🏽‍♀️

Tuesday:

A.

Strength

5 Sets:
5 X Strict Toes To Bar / Ring / Kettlebell
Rest 60 Sec
30 Sec Handstand Hold / 60 Sec Plank Hold
Rest 60 Sec

B.

Conditioning
In Pairs

20 AMRAP
80 X Wallballs @9/6kg
40 X Alt DB Snatch @22.5/15kg
20 X T2B
10 X Deadlifts @120/80kg

Score = Reps

Wednesday:

A.

Strength

4 X 8 Bench Press @70%

B.

Conditioning

5 Rounds For Quality:

10 X Strict Pull Ups
20 X Sit Ups
2 X Rope Climbs
10 X Strict HSPU / Box Pike Press / Z-Press

Time Cap: 20 Mins

Score = Time

Thursday:

Barbell – Clean & Jerk

i

A.

Build to a Heavy For The Day Single Clean & Jerk

B.

4 X 3 Clean Pull @90-100%

C. / After Class Extra:

4 X 4 Back Squat @70-75% Tempo 21X1

Friday:

A.

Strength

5 X 4 Deadlift @80/85%

B.

For Time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull @42.5/30kg
Push Press

Score = Time

Time Cap: 15 Mins

Saturday:

Conditioning

For Time:
In Pairs

10 Rounds
10 X Thrusters @70/50kg
10 X Burpees Over Bar
10 X Power Clean @70/50kg
10 X T2B
10 X Calories

Score = Time

Time Cap: 35 Mins

Gymnastics:

Ring Muscle Ups with Benji Boo Boo!

✅ Mobility
✅ Skill
✅ Strength

Sunday:

Hero WOD ‘Giff’

Dedicated to Gunnery Sgt. Jonathan Gifford, who was killed in action July 29, 2012 during combat operations in Afghanistan and was posthumously awarded the Navy Cross – the second-highest military decoration for valor – for his actions.

Gifford was nominated by his fellow Marine and cousin Brian Lelievre for this Hero WOD, created by marinewod.com.

“Giff, as he was called, will forever be remembered as one of the most prestigious examples of a Marine in our history as a Corps. Not only was he a legend amongst his fellow Marines but also a leader of men and more importantly a loyal father, and husband.” Brian described Giff by simply saying, “he was really just a good human being, loved and cared deeply for his family, and the ones he served with.” He went on to describe the day that he saw Giff graduate boot camp at MCRD Parris Island and how from that point on all he wanted to be was a Marine. He later followed in his cousin’s footsteps and joined the Corps. Brian noted, “What stuck with me the most was how devoted a father and husband he was.”

4 Rounds for Time:

800 meter Run
24 X Power Snatches @35/25kg
4 X Bar Muscle-Ups
4 X Alt Turkish Get-Ups @24/17kg

Coaches Notes: Scale Bar MU to 8 X Strict Pull Up / Jumping Negative

Programming for the Week Commencing‪ 14th January‬

Monday:

30 AMRAP

In Pairs:

20 X Synchronised Plate GTOH @20/10kg
20 X Synchronised Air Squat
20 X Synchronised Down Ups
20 X Synchronised Alt Lunges
20 X Calories (Split)

After Class Extra:

4 Sets:
30 Sec Handstand Hold
Rest as needed
30 X Shoulder Taps
Rest as needed

Tuesday:

Barbell – Snatch

A.

15 Mins to Build to a Heavy Double Snatch Balance

Or

OH Squat Therapy

B.

10 EMOM
1- 2 X Hang Snatch @weight achieved at A
2- 30s Hollow Body Rock

C.

Accessory – Sots Press

4 Sets
6-8 Reps (By Feel)

*Scale to Behind the Neck Snatch Grip Push Press

After Class Extra:

Daily ROMWOD

Wednesday:

A.

Accessory – Explosive Strength / Confidence / Athleticism

15 Mins Establish to Build to a High Box Jump

*Scale to Max Distance Broad Jump from a standing position

B.

Conditioning

20 AMRAP

15 X Down Ups
15 X Russian Swings @32/24kg
50 X Double Unders
15 X Calories
15 X SlamBalls @30/20lbs

Score = Reps

After Class Extra:

4 Sets
40m* Farmers Carry @2 X 32/24kg
Rest as needed

*5 Lengths of Upstairs Gym

Thursday:

A.

Strength

6 X 4 Deadlift @75-80%

B.

Conditioning

20 EMOM

1 – 8 X Devils Press @2 X 22.5/15kg
2 – 24 X Russian Twist @22.5/15kg

Friday:

Conditioning – Rolling 30 Min Clock

#paytheman

A.

3 Rounds For Total Reps (Make a note of your score each round… be honest with yourself!)

3 Min ME Cals
Straight Into…
2 Min ME DB Squat Clean @22.5/15kg
Straight Into…
1 Min ME Pull Up
Rest 3 Mins then Repeat*

*After the final Round you have 6 Mins to complete Part B!

Score = Total Reps from each Round

*Aim to be consistent each round and match your score in Round 1 each time through. Your aim is to hit 100+ Reps per round!

B.

Subtract your score for Part A from 300, and complete that number of Alt DB Snatch @22.5/15kg straight after the third round is completed. 6 Min Cap.

After Class Extra:

Tabata – Core
8 Rounds
20s On 10s Off
Hollow Body Hold / Tucked Hollow Body Hold

Saturday:

For Time

In Pairs Perform:

100 X Cals
100 X Goblet Squats @32/24kg
400 X DUs
100 X Cals
100 X DB STOH @22.5/15kg
400 X DUs

Score = For Time

Gymnastics:

Handstand Walking 🤸🏽‍♂️ – Mobility / Skill / Strength

Sunday:

Memorial WOD ‘Mary Elizabeth’

This memorial WOD from Star Spangled CrossFit (Watertown, NY, USA) pays respect to one of the gym’s coaches, who was killed in a limo crash along with her 3 sisters and their husbands. Mary served in the army and was stationed in Afghanistan. She left behind a 3-year-old son. The group were among the 20 killed in the October 6, 2018 crash.

For Time:

21-15-9
Squat Clean @60/40kg
Handstand Push-Up
Calories
Wall Ball @9/6kg
Pull-Up

Programming for the Week Commencing‪ 7th January‬

Monday:

A.

Strength

4 X 8 Strict Pull Up (add weight if possible)

B.

Conditioning

20 AMRAP
In Pairs

30 X Cals
30 X Burpees
30 X T2B

Score = Reps

Tuesday:

A.

Strength

15 Mins to Build to a Heavy For The Day Double Deadlift with Perfect Form… this is NOT ‘Build to a 1RM!!!’

B.

Conditioning

Benchmark WOD ‘Diane’

In Heats:

Time Cap: 8 Mins

Rx:

21-15-9
Deadlift @102.5/70kg
HSPU*

*Appropriate scaling options to be advised by the Coach for movement and weight!

Box Pike Press / Z-Press

Coaches Notes:
This is the start of a four week cycle to develop your strength, power, mobility, endurance and skill for Diane. Record your performance and scaling on MyWOD App for this benchmark and compare it to your retest in four weeks to measure your progress!

Wednesday:

Barbell – Clean

A.

20 Mins Build to a Heavy For The Day Complex:

1 X Clean + 1 X Hang Clean + 1 X Front Squat

B.

10 EMOM

1- 2 X Clean @weight achieved in A
2- 40 X DUs

C.

Accessory

4 X 20 Banded Pull Aparts

Thursday:

A.

Strength

15 Minutes to work up to a Heavy Push Press

B.

Conditioning

12 AMRAP
12 X Push Press @50/35kg
12 X GB Squat @32/24kg
12 X Over Bar Burpees


Score = Reps

Friday:

A.

Strength

5 X 5 Deadlift @70/80%

B.

Conditioning

For Time:

5 Rounds
20 X Russian KB Swings @32/24kg
20 X Alt KB Lunges @32/24kg


Score = Time

Saturday:

30 AMRAP
In Pairs

I Go You Go Relay

10 X Wall Ball @14/9kg
10 X Over Box Jumps @24/20″
10 X Cals @32/24kg

Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Gymnastics:

HSPU – Mobility Skill & Strength

Sunday:

‘Fore!’ (X2)

“Fore!” was perhaps not necessarily intended to be a named WOD, but when it was first posted on crossfit.com as the workout of the day for Tuesday, February 25, 2014 (140225) it was posted with the heading “Fore!”

The term is used in the game of golf to warn anyone standing or moving in the flight of a golf ball, and also a play on words for the workout’s use of 4-minute sets. Intended or not, the workout is now known as “Fore!”

28 Min Clock

4 AMRAP
Clean & Jerk @61/42.5kg
4 AMRAP
Calorie Row
4 AMRAP
Burpees
4 Min REST
REPEAT one more round!

Programming for the Week Commencing‪ 31st December‬

Monday:

For Time:

Teams of 4

(Working as 2 pairs at the same time to complete each section before moving on, teams can swap people or pairs between stations at any time…)

140 Cals + 12 X 200m Partner Carry*

*Scale to KB Farmers Carry

Straight Into…

200 X Wall balls + 120 X Synchro Pair Burpee

Straight Into…

200 X Alt DB Snatch + 160 X 1 Arm DB Thruster

Straight Into…

80 X Tyre Flips + 80 X D-Ball Clean

Score = For Time

Tuesday:

For Time:

Teams of 4

100 X Front Squats @70/50kg (2 synchronised)
100 X Over Bar Burpees (2 synchronised)
80 X Power Clean @70/50kg (2 synchronised)
80 X Over Bar Burpees (2 synchronised)
60 X STOH @70/50kg (2 synchronised)
60 X Over Bar Burpees (2 synchronised)
40 X Thrusters @70/50kg (2 synchronised)
40 X Over Bar Burpees (2 synchronised)
20 X Clusters @70/50kg (2 synchronised)
20 X Over Bar Burpees (2 synchronised)

Score = Time

Wednesday:

A.

Strength

4 X 8 Bench Press @60/70%

B.

20 AMRAP (For Quality)
5 X Strict Press From Floor @70/80%
20 X Press Ups
5 X Strict Pull-Ups
20 X Sit Ups

Thursday:

A.

Barbell

6 X 3 Hang Power Snatch @80%

B.

Conditioning

For Time
In Pairs:

5 Rounds
500m Row
20 X Power Snatch @50/35kg
20 X T2B


Score = Time

Friday:

A.

Strength

15 Mins to Establish a 1RM Back Squat

This is the chance to retest your December Benchmark… Good Luck!

OR

Squat Therapy!

B.

Conditioning


20 AMRAP
30 X Cals
30 X Burpee to Plate
30 X Double Unders
30 X Wallballs @9/6kg
30 X Plate GTOH@20/15kg


Score = Reps

Saturday:

In Pairs
For Time:

50-40-30-20-10
Thruster @42.5/30kg
T2B
Syncronised Air Squats
Burpees Over Bar

Score = Time

Strongman Saturday!!!🚜🚂

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:
5 X Wall balls @9/6kg
3 X HSPU
1 X Power Clean @100/70kg