Programming for the Week Commencing‪ 8th April‬


In a 30 Min Window:

10 X Squat Clean @70/50kg
10 X T2B
10 X Bar Over Burpee
8 X Squat Clean @80/60kg
15 X T2B
15 X Bar Over Burpee
6 X Squat Clean @90/65kg
20 X T2B
20 X Bar Over Burpee
4 X Squat Clean @100/70kg
25 X T2B
25 X Bar Over Burpee
2 X Squat Clean @110/75kg
ME Bar Over Burpee

Score = Bar Over Burpees!

Tip: Don’t go too hard too quickly, find a smooth pace you can sustain, spilt the reps up early and don’t go to failure. You should aim for 2-3 mins on the last section 🔥




A.1 4 X 8 Strict Press @60%
A.2 4 X 20 V-Ups / Sit Ups

Coaches Notes:
 Complete A.1 Rest 30 Secs, Complete A.2 Rest 60 Secs



In Pairs

400m Run (Both)
40 X Alt DB Snatch @22.5/15kg
400m Row / Ski
40 X Box Jump Overs @24/20″


Crossfit Endurance – Power and Speed Endurance

A. Rower Ramp Test

Guys: 2:00/500m
Girls: 2:10/500m

Guys and girls start at the assigned pace of 2:00/500m and 2:10/500m respectively. Every minute reduce the split time by 5 seconds. Continue to decrease the split time by 5 seconds until you can no longer keep up with the required pace for the full minute. Remember your score.


2 X Deadlifts @80%
40sec Row at max pace achieved in A
16 X Prisoner Lunges (recovery)
*Rest until heart rate has dropped to 67%




Barbell – Snatch


1 X Snatch High Pull + 1 X Snatch + 1 X Hang Snatch @60/70%


For Time:

5 Rounds
8 X Power Snatch @42.5/30kg
32 X Double Unders

Coaches Notes:
 Pick a weight you can cycle sets of 8 with good form, don’t go from moving really well in A to poorly in B!



Skill – Ring Muscle Up

Mobility, Strength and Technique / Progressions


10-1 Ladder For Quality

Strict Pull Up / Jumping Negative / Strict Ring Row
Strict Ring Dip / HR Push Up
*10m DB Bear Crawl Between Rounds


3 Rounds For Quality:

12 X STOH @60/40kg
14 X Front Rack Lunge @60/40kg
16 X T2B

Score = Time
Rest Max 10 Mins

In Pairs:
(One person working at a time, spilt the reps between you)


2, 4, 6, 8, 10, 12, 14…….
Med Ball Clean @15/9kg
Med Ball Russian Twist


Grab your team mates and GO!! 💃🏽🕺🏼🔥

In Teams of 3 (2 people working at a Time)

100 X Cal Assault Bike + 100 X Pull Ups
100 X Cal Row + 100 X Down Ups
400 X DU / SU + 100 X Slam Balls @30/20lb


Strict Pull Up Strength & Mobility

Want to improve your overhead mobility and pulling strength… or progress toward the Muscle Up safely? Come along! 💪🏽🔥


Crossfit Endurance – Speed Endurance / Local Muscular Endurance

For Time:

20 Calories
12 X Front Squats @65% of 1RM
15 X Wall Balls
*Rest to 70% of MHR

20 Calories
9 X Front Squats @70%
21 X Wall Balls
*Rest to 70% of MHR

20 Calories
7 X Front Squats @75%
27 X Wall Balls
*Rest to 70% of MHR

20 Calories
5 X Front Squats @80%
33 X Wall Balls
*Rest to 70% of MHR

20 Calories
3 X Front Squats @85%
37 X Wall Balls



‘The Don’


U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

For Time:
66 X Deadlifts  @50/30kg
66 X Box Jumps @24/20”
66 X KB Swings @24/16kg
66 X Knee to Elbow
66 X Sit Ups
66 X Pull Ups
66 X Thrusters @20/15kg
66 X Wall Balls @9/6kg
66 X Burpee
66 X DU’s