Programming for the Week Commencing‪ 11th November‬

Monday:

A.

Weightlifting

12 EMOM
1 X Snatch + 1 Hang Snatch + 1 X OH Squat Squat @60/70%

B.

Conditioning

7 AMRAP
7 X Hang Squat Snatch @50/35kg*
7 X Burpees Over Bar

*Scaled Option

7 AMRAP
7 X American KB Swing
7 X Down Up

After Class Extra:

Strength

4 X 4 Front Squat @70

Tuesday:

A.

Strength

5 X 5 Barbell* Bent Over Row @By Feel

*Alternative option is to experiment using an Axle (Fat) Bar to further develop grip strength

B.

Conditioning

For Time:

15-12-9-6-3
KB Swings @32/24kg
Pull-Ups
400m Run After Each Set (5 in total)

———

Crossfit Endurance

I. Base Endurance

A. 500m Time Trial Row/Ski

B. 24 EMOM

00:00-08:00 EMOM of 170/230m@TT pace
08:00-16:00 EMOM of 150/200m @TT pace – 5 seconds
16:00-24:00 EMOM of 120/170m @TT – 10 seconds

*We can determine/adjust the distance as needed on the day!

II. Midline Conditioning

3 Rounds for Quality
15 X Sit Ups
15 X KB Swings
30sec Plank
30sec Reverse Plank

———

Wednesday:

A.

Strength

4 X 8 Close Grip Bench Press @AHAP

B.

Conditioning

In Pairs
3 Rounds For Time:

20 X HR Press Ups
30 X Thrusters @50/35kg
40 X Calorie Row
50 X Double Unders

Thursday:

A.

Weightlifting

Squat Clean (Drop & Go Reps)

10 @60%
8 @65%
6 @70%
4 @80%
2 @85%

Rest 2 Mins Between Sets

B.

Strength

4 X 4 Back Squat @70%

Friday:

Conditioning

30 EMOM

0-2 – 200m Run + 10 X Down Ups
2-4 – 20 X WallBalls + 10 X Alt DB Hang Snatch
4-6 – 20/14 X Calorie Row + 10 X Box Step Up Step Down

Saturday:

In Pairs
For Time:

Buy In:
100 X Calorie Bike / Ski

5 Rounds:
40 X Over Box Jumps @24/20”
10 X Synchronised Down Ups
40 X Alt DB FR Lunges @15/10kg
10 X Synchronised Down Ups

Buy Out:
100 X Calorie Bike / Ski

Score = Time

Gymnastics:

Mobility, Strength & Skill – The Handstand Hold! 🤸🏼‍♂️

———

Crossfit Endurance

I. Power Endurance

A. Assault Bike Max RPM test
20 Seconds to hit your max RPM!

B. 18 AMRAP
4-6 X Hand Release Press Ups
8 X Slam Balls
15 Seconds Assault Bike @Max RPM – 5/7
*Rest to 67% RPM

II. Local Muscular Endurance (Wall Ball Challenge)

3 Rounds
90seconds Wall Ball Squats
60seconds Rest
90seconds Wall Ball Push Press
60seconds Rest
*Aim for consistent scores on each round

———

Sunday:

Hero WOD ‘Richard Galletly’

This Memorial workout was created to honor Trooper Richard Galletly of the Honorable Artillery Company (https://www.hac.org.uk), who died from a sudden heart attack on July 9, 2019. Tragically, when he collapsed, Trooper Galletly fell on his 11 month old daughter, Anna, killing her.

Created by coaches Andy Davies and Kaki Petit, of Maida Functional Fitness, @maida_gym (Aldershot, UK), “Richard Galletly” was first performed on the day of Richard and Anna’s funeral.

The rep scheme is for Richard’s date of birth (10 June 1989) and 11 is for his daughter.

3 Rounds for Time:

10 X Power Cleans @55/37.5kg
6 X C2B Pull-Up
89 X Calorie Row / Ski / Air Bike (switch each round)

Cash-Out: 11 X Devil Presses @22.5/15kg

Rx: Wear a Weight Vest (10/7kg)