Programming For Week Commencing 16th September

Monday:

A.

Strength

A.1 5 X 5 Strict Pull-up
Rest 30 seconds
A.2 5 X 20/15 Press Up
Rest 90 Seconds

*Rx+ Wear a Weighted Vest

B.

Conditioning

20 EMOM
1- 10 X Ring Dip
2- 5 X Strict T2B*
3- 10 X Strict Press
4- 30 Second Hollow Hold

*Scale to Strict Toes to Kettlebell / V-Up as needed

Tuesday:

A.

Barbell

Establish a Heavy for the Day 1 X Snatch + 2 X Hang Power Snatch + 3 X Overhead Squat

B.

Conditioning

For Time:

10-8-6-4-2
Overhead Squat @60/40kg
Man Maker @2 X 22.5/15kg
2-4-6-8-10

After Class Extra:

50-40-30-20-10
Air Assault Bike Calories
Rest between each internal as long as it takes to complete each interval

———

Crossfit Endurance

I. Base Endurance

5 X 3 Minutes Row: 3 Minutes Rest

*Increase pace on the rower each minute by 3-5 seconds.
**Start each new round of 3 minutes at a higher pace than the previous one.

E.g.
Round 1: 2:10, 2:05, 2:00 per 500m
Round 2: 2:05, 2:00, 1:55 per 500m
Round 3: 2:00, 1:55, 1:50 per 500m
Etc.

II. Midline Conditioning

3 Rounds
8 X Medball Sit Up + Throw
8 X Medball Sit Up + Throw Sideways (left)
8 X Medball Sit Up + Throw Sideways (right)

———

Wednesday

Conditioning

In Pairs
30 AMRAP

30 X Sandbag Clean @Heavy
40 X Sandbag Box Step Up @24/20″
50 X DUs
60 X Cals

Thursday

A.

Strength

5 X 3 Bear Complex @by feel*
Rest 2 Minutes Between Sets

*This is not a 3RM!

B.

Conditioning

20 AMRAP
30 X GHD / Med Ball Sit-up
20 X Box Jump @24/20″
20 X American KB Swing @32/24kg
30 X Burpee

Friday

A.

Strength

4 X 8 Bench Press @70%
Rest 2 Mins between sets

B.

Conditioning

CF Games Open Workout ‘15.3’

14 AMRAP
7 X Ring Muscle-Up
50 X Wall Ball @9/6kg
100 X DU

Scaled:

14 AMRAP
50 X Wall Ball @9/4kg
200 X SU

Saturday:

In Pairs

10 Rounds
12 X Power Clean @60/40kg
12 X Synchro Down Ups

Into…

30-25-20-15-10-5
Pull-up
Thruster @60/40kg

Gymnastics:

Toes To Bar – Mobility, Skill and Strength

———

Crossfit Endurance

I. Plyometric Warm Up

II. Power Endurance

A. 20 Second Time Trial Row.

B. 8-10 Rounds
7 X Jump Overs
3 X Shuttle Sprint
15 Second Row @TT pace + 3-5 Seconds

*Rest for HR to drop to a minimum of 65% before attempting your next round.

———

Sunday

Hero Workout ‘Loredo’

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

6 Rounds For Time
24 X Air Squats
24 X Push-Ups
24 X Walking Lunges
400m Run