Programming for the Week Commencing‪ 19th August‬

Monday:

Strength – Clean

A.

20 Mins to Build to a Technical Heavy Single Clean

B.

8 EMOM

1 X Clean @80% of A + 5 X V-Up / 10 X Med Ball Sit Up

C / ACE.

3 X 20 Banded Face Pulls

Tuesday:

Gymnastic Strength

A.

4 Sets

30s Ring Support (Bottom) Cumulative Hold
Rest 30s
30s Ring Support (Top) Cumulative Hold
Rest 30s
30s Hollow Body Rock
Rest 30s

B.

10-1
HSPU
Strict Pull Up
Ring Dip

Time Cap: 20 Mins

After Class Extra:

In Pairs
1000m Row
*One person rowing, one person holding plank position, swap as needed.
**If individual, perform a 30s Plank Hold every 200m

Wednesday:

Conditioning

In Pairs For Time:

Buy In – IGYG
4 x 800m Run (2 Runs Each)

Into…

3 Rounds:

20 X Syncro Medball Partner Sit-Up
100 X Double Unders (shared)
20 X Syncro Alt DB Hang C&J @22.5kg/15kg
20 X Syncro Burpee over DB

Into…

Buy Out – IGYG
4 x 400m Run (2 Runs Each)

Time Cap: 45 Mins

Thursday:

A.

Skill / Strength – Turkish Get Up

15 Mins to Work up to a Heavy For The Day Double TGU (both arms) / TGU Skill Practice

B.

Strength – Squat & Lunge Super Set

4 Sets (20 Mins Max)

10 X Front Squat @60-65% + 20 X Sandbag Travelling Lunges* @Heavy

Rest 2 Mins Between Sets

*Back Rack Position

After Class Extra:

‘Karen’

For Time:
150 X Wall Ball @9/6kg

Or if limited on time – Karen’s Half Sister…

For Time:
75 X Wall Ball @9/6kg

Friday:

Conditioning

40 EMOM
1- 15/12 X Cal Assault Bike
2- 20 X DB Snatch @22.5/15kg
3- 50 X DUs
4- Rest

Saturday:

In Teams of 3

8 Rounds For Time:

15 X HSPU
15 X Thrusters @60/40kg
15 X T2B
15 X Deadlifts @120/80kg
15 X Burpees Over Bar
15 X Russian KB Swings @32/24kg
15 X Pull ups

Time Cap: 40 Mins

Gymnastics:

🍫💪🏽⬆️
Mobility / Skill / Strength – Bar Muscle Up

———

Crossfit Endurance – Base & Speed

8 EMOM – Individual
1 – 12/15 Cal Bike
2 – 7 X STOH @75%

4 Min ME – In Pairs
Wall Balls @9/6kg

8 EMOM – Individual
1 – 12/15 Cal Row
2 – 5 X STOH @80%

4 Min ME – In Pairs
Partner Med Ball Sit Ups

8 EMOM – Individual
1 – 12/15 Burpees
2 – 3 X STOH @85%

4 Min – In Pairs
Partner 1 – Overhead Med Ball Hold
Partner 2 – ME Burpees
*Swap as you like

———

Sunday:

Hero WOD ‘Zeus’

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

3 Rounds For Time:

30 X Wall Ball @9/6kg
30 X Sumo Deadlift High-Pull @35/25kg
30 X Box Jump @20”
30 X Push Presses @35/25kg
30 X Calorie Row (Ski / Bike)
30 X Push-Up
10 X Back Squat @Bodyweight