Programming for the Week Commencing 8th July

Monday:

Conditioning / Active Recovery

For Time In Pairs:

Buy In:
60 X Calories

10 Rounds Each (You Go I Go):

30 X DUs
20 X Russian Twists @20/15kg
10 X Burpees

Buy Out:
60 X Calories

Time Cap: 40 Mins

After Class Extra:

4 Sets:

45-60sec Pull Up Hold At Top*
Rest as much as needed
(*Use Box to mount Bar as required)

Tuesday:

Barbell

A.

Snatch Pull Under Warmup

B.

10 E2MOM

1 X Snatch + 1 X Hang Snatch @80%

C.

10 EMOM

1 Snatch @80-85%

D. 

Strength

5 X 3 Snatch Pull @100-105%

———

Crossfit Endurance – Speed Intervals

5 X 4 Minutes On // 3 Minutes Off

400m Run
16 X Wall Balls
16 X DB Snatch
Max Cal Row/Bike/Ski in Remaining Time

As always, we’re aiming for consistent scores on each round!

———

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 Box Jump @24/20”
6 X L Arm KB Snatch @32/24kg
6 X Box Jump @24/20”
6 X Bar Muscle Up

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

After Class Extra:

30s Handstand Hold (Wall Facing)
30s Rest
45s Handstand Hold
45s Rest
60s Handstand Hold (Wall Facing)
60s Rest
ME Handstand Hold

Thursday:

A.

Skill – Rope Climb

B.

Conditioning

25 EMOM

1- 1 X Legless / 2 X Rope Climb / 3 X Scaled
2- 20s Hollow Body Hold
3- 12/8 X HR Push Up
4- 16 X Sit Up / GHD
5- 30 X DUs / DU Practice

Friday:

A.

Strength – Box Squat

20 mins to Build to a Heavy 10

B.

Conditioning – 5 Rounds

24 X Kettlebell Front Rack Lunge @24/16
12 X Toes to Bar
6 X D-Ball Over Shoulder
200m Run
Rest 30s

Time Cap: 20 Mins

After Class Extra:

3-4 Sets:
10 X DB Bicep Curl
10 X Single Arm Bent Over Row/arm
Rest as needed

Saturday

In Teams of 3:

15 AMRAP
20 X Strict Pull Up
20 X Russian Kettlebell Swing @32/24kg

Deadlift Hold @120/100kg

Rest 5 Mins

15 AMRAP
20 X DB Burpees @22.5/15kg
20 X DB Clusters
20 X Slam Ball @30/20lb

Plate Overhead Hold @20/15kg

*Partner 1+2 work through the AMRAP
**Partner 3 holds whilst the other work. IF the bar/plate is put down you ALL have to stop working!
***Rotate as needed.

Strongman Saturday!! 🚜🚚🚂💪🏽

———

Crossfit Endurance – Base & Strength Endurance

Every 3 Minutes for 30 Minutes

400m Run / Row / Ski or 800m Bike
3 X GTOH @80%

Mix up the run/row/bike/ski🏃🏼‍♀️🚣‍♂️🚴🏻‍♂️⛷

*This will be a tough challenge! You should be getting roughly 30 seconds of rest on each round. We will adjust the distance if needed👌

———

Sunday:

Hero Workout ‘Luce’

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

3 RFT:

1000m Run
10 X Muscle Ups
100 X Air Squats
*Wearing a weight vest 10/7kg