Programming For Week Commencing 26th August

Bank Holiday Monday:

Teams of 4:

5 Rounds For Time

20 X Synchro Pair Front Rack Lunge @70/47.5kg
12 X Burpee Box Jump
16 X Synchro Pair STOH
12 X Burpee Box Jump
12 X Synchro Pair Squat Clean
12 X Burpee Box Jump
8 X Synchro Pair GTOH
12 X Burpee Box Jump

Time Cap: 40 Mins

Tuesday:

CF Barbell

A.

5 X 3 OH Squat @70% of 1RM Snatch

Or Squat Mobility

B.

Build to a Technical Heavy For The Day 1 X Power Snatch

C / ACE.

3 X 3 Snatch Pull @100-105% of B

After Class Extra:

2km Row For Time

*Aim to set and maintain a consistent pace throughout, push yourself!

———

Crossfit Endurance – Tabata Hell aka Local Muscular Endurance

5 X (8 X 20 Seconds On: 10 Seconds Off)

Thruster @42,5/30kg
Wall Balls @9/6kg

Deadlift @50/70kg
KB Swing @24/16kg

Assault Bike

*Complete all 8 intervals on one movement before moving on the the next. Everyone will finish with on the Assault Bike😈

———

Wednesday:

A.

Strength – Deadlift

2 X 3 @70%
2 X 2 @80%
2 X 1 @90%

B.

Conditioning

‘Diane 💙 Burpees’

21-15-9
Deadlift @102.5/70kg
HSPU
Over Bar Burpee

Thursday:

A.

Strength

E3MOM X 4
5 X Strict Press
5 X Push Press
5 X Push Jerk
@60-70% of Strict Press 1RM

B.

Conditioning

20 EMOM

1- 12-16 X DB Russian Twist @22.5/15kg
2- 12-16 X Renegade Row*
3- 6-8 X Alt Single Arm DB Devils Press
4- Rest

*Using Single DB pull through in Plank to alternate each Rep

Friday:

A.

Strength – Back Squat

E2MOM X 5

3 X Back Squat @70% of 1RM

B.

Conditioning

In Pairs For Time:

200m Run (together)
100 X Synchro Air Squats
40 X Pull-Up
40 X T2B
200m Run (together)
80 X Synchro Air Squats
30 X Pull-Up
30 X T2B
200m Run (together)
60 X Synchro Air Squats
20 X Pull-Up
20 X T2B
200m Run (together)

Time Cap: 20 Mins

*Rx+: Wear a Weighted Vest!

Saturday:

‘Fight Gone Real Bad’

30 AMRAP in 3’s

1 Person on Calories
2 People work through (1 Working, 1 Resting)
100 X Wallball @9/6kg
100 X American KB Swing @24/16kg
100 X Box Jump @24/20”
100 X Med Ball Sit-Up
*swap person on Cals whenever you like.

Score = Calories + Reps

Gymnastics:

Mobility / Skill / Strength – Handstand Press Up

———

Crossfit Endurance – Strongman Goes Running🏋🏻‍♀️🏃‍♂️

In Teams

A. 24 AMRAP

Partner 1:
1 X Rope Climb
3 X Heavy D-Ball to Shoulder
10 X Heavy Tyre Flip

Partner 2:
400m Run

Swap when partner 2 has completed the run. Partner 2 will continue the AMRAP where partner 1 has left off.

B. STRONGMAN CARDIO (Individual finisher)

3 Rounds
6 X Hammer Strikes Each Side
10 X D-Ball Deadlifts
14 X Shuttle Sprint
1 Min Rest

———

Sunday:

Hero WOD ‘Woehlke’

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

3 Rounds For Time:

4 X Jerk @85/55kg
5 X Front Squat @85/55kg
6 X Power Clean @85/55kg
40 X Pull Up
50 X Push Up
60 X Sit Up

Rest 3 Minutes between each Round