Programming for the Week Commencing‪ 21st October

Monday:

A.

Strength

5 X 5 Front Squat @75-80%

B.

Conditioning – For Time:

30 X Power Clean @60/40kg
100 X Double Unders
20 X Power Clean
75 X Double Unders
10 X Power Clean
50 X Double Unders
5 X Power Clean

Tuesday:

A.

Strength

5 X 5 Spilt Jerk @70-75%

B.

Conditioning

20 AMRAP

25 X Russian Twist @15/10kg

20 X Box Jump @24/20”
15 X DB Push Press @22.5/15kg
10 X Over DB Burpee

———

Crossfit Endurance

I. Base Endurance: Time Trial

1000m Row / Ski
120 DU (240 SU)

II. Speed Intervals

90 Sec On: 90 Sec Off
100m Row / Ski
12 DU (24 SU)
*Repeat until you have completed 10 full rounds!

The aim of this workout is to have a total working time (‘seconds on’) that is less than our TT result in part I.
Your pace on the speeds intervals should therefore be significantly higher than during the time trial.

———

Wednesday:

Conditioning

For Time In Pairs:

I Go You Go

20 Rounds

6 X DB Cluster @22.5/15kg
12 X Calories
6 X Syncronised Burpees

Score = Time

Coaches Notes:
At the same time person one does 6 DB Clusters person two completes 12 Calories on the Row, when they have both finished they perform 6 Synchronised Burpees then change movements. Workouts finishes when 20 rounds total have been completed in the pair.

Thursday:

A.

Strength

5 X 3 Strict Press @85%

B.

Conditioning

Running Clock

8 AMRAP
10 X T2B
12 X Press Ups
24 X Plate GTOH @20/15kg

8 AMRAP
10 X Slamballs 30/20lb
12 X Alt Lunges
24 X Air Squats

Friday:

A.

Strength

5 X 5 Back Squat @70/80%

B.

Conditioning – For Time:

3 Rounds:

12 X Strict HSPU
24 X Wallballs @14/9kg
48 X Double Unders

Saturday:

In Pairs For Time:

100 X Over Bar Burpees
100 X Pull Up
100 X Alt Synchronised Lunges
100 X STOH @60/40kg
100 X Synchronised Air Squats
100 X Power Clean @60/40kg
100 X Over Bar Burpees

Gymnastics:

Pistol – Mobility, Skill & Strength

———

Crossfit Endurance

I. ‘Circle of Hell’

Full brief on the day. Bring your A-game💪💥

II. Muscular Endurance Development

3 x 70% of ME wall balls*
Rest 90 seconds between rounds. Aim to go unbroken.

*if you haven’t tested your ME wall balls recently we will determine the number of reps individually on the day👌

———

Sunday:

Hero WOD ‘RJ’

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them

5 Rounds For Time:

800m Run
5 X 15ft Rope Climb
50 X Push-up