Programming for the Week Commencing‪ 17th June‬

Monday:

Barbell – Spilt Jerk

A.

Skill – Strength

15 Mins to Work up to a Technical Heavy Single Spilt Jerk

B.

12 EMOM
1- 3 X Spilt Jerk @70% of A.
2- 40 X DUs

C / ACE.

3 Sets:

20m OH KB Carry @Challenging Weight

Rest 60 Secs

10 X KB Shrug

Rest 60 Secs

*2 X KBs or DBs can be used

Tuesday:

A.

Strength

6 X 2 Front Squat @80%

B.

Conditioning

8 AMRAP
2, 4, 6, 8, 10……
Wallball @9/6kg
T2B

Rest 4 Mins

8 AMRAP

2, 4, 6, 8, 10……
Alt Pistol
Burpee

———

Crossfit Endurance – Speed & Strength

A. For Time

200m Run
60sec Deadlifts @75-80%
*Rest to 65% MHR

400m Run
60s Deadlifts
*Rest to 67% MHR

600m Run
60s Deadlifts
*Rest to 70% MHR

800m Run
60s Deadlifts

B. Local Lactate Threshold Finisher

5 Rounds Of
12s Russian Twists
48s Bicycle Crunches

———

Wednesday:

Conditioning


In Pairs For Time:

100 X Cals
100 X Deadlift @60/40kg
80 X Cals
80 X Hang Power Clean
60 X Cals
60 X Front Squat
40 X Cals
40 X STOH
20 X Cals
20 X Cluster

Time Cap = 40 Mins

Thursday:

A.

Strength

5 X 3 Deadlift @75%

B.

Conditioning

16 EMOM

1 – 6-10 X Strict Pull Up
2 – 20 / 14 X Push Up
3 – 60s Max Sit Up / GHD
4 – Rest

Friday:

A.

Strength

6 X 4 Back Squat @80%

B.

Conditioning

10 AMRAP

15/10 X Cals
10 X DB Power Clean @22.5/15kg
10 X DB Front Rack Lunge

Rest 3 Mins

10 AMRAP
10 X Burpee
20 X KB Snatch @24/16kg (10 Each Arm)*
30 X DU

*Scale to Alt DB Snatch

Saturday:

30 AMRAP In Pairs

6 X Bar Muscle Up / 12 X Strict Pull Up
12 X Squat Clean @80/60kg
18 X Box Jump Over @24/20″
400m Run Together

Gymnastics:

Core Strength Abs Session!!!

Sunday:

Hero WOD ‘Holbrook’

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

10 Rounds For Time:

5 X Thruster @55/37.5kg
10 X Pull-Up
100m Sprint
1 Min Rest

*Each Round For time