Programming for the Week Commencing‪ 18th November‬

Monday:

A.

Strength

5 X 5 Strict Press @80%

B.

Conditioning

18 AMRAP

32 X Wallball @9/6kg
16 X Burpee to Plate
13 X V-Up / Tuck Crunch / Sit Up

Tuesday:

A.

10 Min Skill / Technique – Double Unders
Practice / Establish a Max Effort Set
Rx+: 10/7kg Vest

B.

Conditioning

5 Rounds For Time:

25 X DU / SU
12 X Alt DB Snatch @22.5/15kg
25 X DU / SU
8 X Single Arm DB Thruster (5 / Arm)
25 X DU / SU
4 X Devils Press

Time Cap: 15 Mins

C / ACE:

Strength

4 X 6 Front Squat @80%

———

Crossfit Endurance

I. Speed Endurance

6 Rounds for Time:
8 X Overhead Wall Slam (standing)
10 X Down Ups
Mono-structural*
*Rest to 70% MHR if applicable

*Mono-structural:
Rnd 1: 16/20 Cal Bike
Rnd 2: 70 DUs or 140 SUs
Rnd 3: 16/20 Cal Ski
Rnd 4: 70 DUs or 140 SUs
Rnd 5: 16/20 Cal Row
Rnd 6: 70 DUs or 140 SUs

II. Midline Conditioning
3 X Max Rep Hollow Rocks with max. 90 seconds rest between sets!

———

Wednesday:

A.

Strength

4 X 10 Strict Pull Ups

Scaling:
Rx+: 10/7kg Vest
Option 1: Banded (Purple / Black / Red)
Option 2: Jumping Slow Negative
Option 3: Floor Seated Small Bar

B.

Conditioning

28 AMRAP
In Pairs

30 X Calorie Row
30 X Over Erg Burpee
30 X Pull Ups
30 X Thrusters @50/35kg

Thursday:

A.

Strength

A.

20 Minutes to build to a Heavy 1 X Power Snatch + 1 X Hang Power Snatch

B.

Conditioning

For Time:

16-14-12-10-8-6-4-2
Alt DB Snatch @25/15kg
Wallballs @9/6kg
Press Ups

Time Cap: 12 Mins

Friday:

A.

Strength

4 X 5 Strict Toes To Bar

Scaling:
Option 1: Strict Toes to Rings
Option 2: Strict Toes to KB

B.

Conditioning

25 EMOM
1 – 20/14 X Calorie Bike
2 – 20/14 X Calorie Row
3 – 20/14 X Calorie Ski / 50 DU*
2 Minutes Rest

*Alternate sets between Ski & DU

Saturday:

30 AMRAP

In Pairs

50 X Thrusters @40/30kg
50 X Box Jumps @24/20″
50 X Burpee to Plate
40 X Thrusters @50/35kg
40 X Box Jumps
40 X Burpee to Plate
30 X Thrusters @60/37.5kg
30 X Box Jumps
30 X Burpee to Plate
20 X Thrusters @70/45kg
20 X Box Jumps
20 X Burpee to Plate
10 X Thrusters @80/50kg
10 X Box Jumps
10 X Burpee to Plate

Max Distance Run Together in Remaining Time (200m Lengths)

Gymnastics:

Pull Ups / Chin Ups / Chest to Bar – Strength, Technique & Cycling

———

Crossfit Endurance

I. Plyometric Warm Up and Skill

10 X (3 X Over Plate Jump into 1 X Box Jump @challenging height). Rest as needed.

II. Speed Endurance

5 X 2 Minutes On: 90 Seconds Off + 1 X 4 Minutes On

5 X Tuck Jumps
24 X Lateral Plate/Box Overs
Max Distance Row/Bike in remaining time!

Target Distance:
Scaled: 1700m (3400m Bike)
Intermediate: 2100m (4100m Bike)
Ninja: 2400m (4800m Bike)

Target distance is accumulative over all intervals combined!

———

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:

5 X Wall Ball @9/6kg
3 X HSPU
1 X Power Clean @102.5/70kg