Programming for the Week Commencing‪ 1st July‬

Monday:

A.

Strength / Skill

16 EMOM

 1 – 1 X Legless Rope Climb / Rope Climb / 2 X Seated Climb
 2 – Accumulate 15-30s Ring Support Hold / Ring Plank Hold / 30s Plank Hold
 3 – 10m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
 4 – Rest

B.

Conditioning

12 Min AMRAP

3 X Devils Press @22.5/15kg
6 X DB Front Rack Lunge
9 X Pull Up
12 X Press Up

Tuesday:

A.

Strength

4 X 8 Deadlift @31X1 (Tempo)

Coach Notes:
Focus on the tempo on the deadlift and not bouncing the bar on the floor, building strength throughout the movement.

B.

10 Rounds For Time:

10 X Alt DB Snatch @25/17.5kg
5 X Burpee Over DB

———
Crossfit Endurance – Suffolk Games Practice😄😈

In Pairs & For Time

Buy in:
200 Cal Row/Ski/Bike

Into:
50 X Over Yoke D-Ball Cleans @le heavy
50 X Sandbag Box Step Overs @le heavy
50 X Shuttle Runs*

*Partner A runs whilst partner B holds a plate overhead.

Time Cap: 35 Minutes
———

Wednesday:

Conditioning

30 Min AMRAP in 3’s

21-18-15-12-9-6-3
Wall Balls @15/9kg
KB Swings @32/24kg
Med Ball Sit Ups

*Follow the leader style, ALL 3 people start on different stations, rotate and complete 21 reps of each movement each before progressing through 18’s-15’s….etc

**Max Cals Bike / Row / Ski after completed, in remaining time.

Thursday:

A.

Strength

10 Sets
1 X Power Clean + 1 X Hang Squat Clean @65-70%

B.

Conditioning

10 Rounds in Pairs (YGIG)
12 X Cal Row / Ski
12 X Single Arm KB Thrusters @24/16kg (6 Each Arm)

P1 does Rd 1, P2 does Rd 2 etc

Friday:

A.

Strength

5 X 4 Back Squat @75%

B.

Conditioning

Every 3 Mins

5 Rounds
5 X Heavy D-Ball / Sandbag Over Shoulder
10 X DB Box Step Overs

Saturday:

Today most of the Gym will be at The Suffolk Games!! Therefore there will be Open Gym with suggested programming hosted by Amy Williams from 0900-1300!

Good luck to ALL OF OUR TEAMS at the comp!! 💙

Open Gym Team WOD Chipper

In Pairs For Time:

2000m Row / 5000m Bike
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball @9/6kg
30 X Pull Up / Jumping Negative / Ring Row
100 X Wall Ball
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball
2000m Row / 5000m Bike

*Share all reps and movements as you please!

Sunday:

Hero WOD Partner ‘Helton’

3 Rounds for Time:
800m Run
30 X DB Squat Cleans (2 x 22.5/15kg)
30 X Synchro Burpees

*Run together, Share the Cleans, Burpees are synchro