Programming For Week Commencing 12th August

Monday:

30 AMRAP

150 X DUs
24 X Power Snatch @60/40kg
24 X HSPU
24 X Front Squats @60/40kg
24 X Burpee Box Jumps
24 X Hang Power Clean @60/40kg
24 X Pistols
24 X Push Press @60/40kg

Tuesday:

A.

15 Mins to Build to a Heavy Double Power Clean & Push Jerk

B.

‘Twisted Grace’

For Time:

30 X Clean and Jerk @70/47.5kg

*Every time you break (i.e. stop cycling, let go of the bar) run 400m…

Time Cap: 15 Mins

Wednesday:

In Pairs:

15 AMRAP

20 X Down Ups
40 X DB Thrusters @2 X 22.5/15kg
60 X Double Unders

Rest 6 Minutes

15 AMRAP

30 X DB Snatches @25/17.5kg
30 X Sandbag Alt Lunges
30 X Calorie Row

Thursday:

CrossFit Total (CFT)

1RM Back Squat
1RM Strict Press
1RM Deadlift

15 Mins to establish each ‘Technically Perfect’ 1RM (e.g. 10 Mins to work up, 5 Mins to Score). Total score is derived from the sum of the best (or heaviest) of each lift. Generally, 3 attempts are made for each maximal lift.

After Class Extra:

Tabata Assault Bike
8 Rounds
20s On / 10s Off

Score = Total Calories

Friday:

4 X 4 Bench Press @80%

In between each set accumulate 30 seconds hanging L-Sit / Dead Hang

12 AMRAP

2,4,6,8,10,12…..
Strict Pull Up
HR Press Up
Strict Press @50%

After each round 30 Double Unders + 20 Sit Ups

Saturday:

In Teams of 3:

6 Rounds For Time

30 X Seated Wall Balls @9/6kg
30 X Russian KB Swings @32/24kg
30 X DB Power Cleans @2 X 22.5/15kg
3 X Rope Climbs

*EMOM 3 X Team Synchro Burpees

45 Min Time Cap

Gymnastics:

🤸🏻‍♀️🤸🏽‍♂️🤸🏻‍♀️🤸🏽‍♂️🤸🏻‍♀️🤸🏽‍♂️➡️

Sunday:

Hero Workout ‘Pike’

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

5 Rounds For Time:

20 X Thrusters @35/25kg
10 X Strict Ring Dips
20 X Push-ups
10 X Strict Handstand Push-Ups
50m Bear Crawl