Programming for the Week Commencing‪ 4th November‬

Monday:

A.

Strength

E2MOM

4 X 4 Front Squat @70-75%

B.

Conditioning

21 EMOM

1 – 5 X TNG Squat Clean @70%
2 – 10 X Wallballs @9/6kg + ME Burpees
3 – Rest

Tuesday:

A.

Strength

4 Rounds For Quality:

12 X HR Press Ups
10 X Bench Press @70-75%
8 X Strict Pull Up
6 X Strict Chin Ups

B.

Conditioning

2 Rounds

50/35 X Calorie Row
50 X Push Press @20/15kg
100 X Double Unders
(Rest 2 Minutes)

———

Crossfit Endurance

I. Speed Endurance

A. Time Trial: 400m Row

B. 3-5 Rounds
4 X Lengths Speed Walks
18 X Lateral Plate Hops
400m Row @TT+7-10 seconds

II. Core Conditioning

2 X 2 Min D-Ball Hold
*Rest as needed

———

Wednesday:

A.

Strength

E3MOM

5 X 3 Thrusters @85%

B.

Conditioning

8 AMRAP

In Pairs
YGIG By Movements

5 X Clusters @50/35kg
7 X T2B
9 X Burpees Over Bar

Thursday:

A.

Strength

E3MOM

5 X 4 Deadlift @80/85%

B.

Conditioning

For Time:

21-15-9
Down Ups
Single Arm DB Strict Press @22.5/15kg (Right Arm)
Pull Ups
Single Arm DB Strict Press @22.5/15kg (Left Arm)

Score = Time

Friday:

Conditioning aka ‘Active Recovery’

30 EMOM

1 – 15/12 X Calorie Row
2 – 15 X Burpees
3 – 15/12 X Calorie Bike
4 – 15 X Wallballs
5 – 15/12 X Calorie Ski / 50 X DU*
6 – Rest

*Alternate each round between Ski and DU / SU’s

Saturday:

For Time:
In Pairs

800m Row
30 X GTOH @80/55kg
60 X T2B
20 X GTOH @80/55kg
40 X T2B
10 X GTOH @80/55kg
20 X T2B
800m Run

Score = Time

Gymnastics:

Core Strength!! #Abs 🔥

———

I. Base Endurance

20 AMRAP

ME Wall Balls
*Every time you break, perform X lengths of FR Lunges. Starting at 2, the number of lengths required will increase by 2 every time you break your wall balls🍑🔥

Rest 10 Minutes

II. Local Muscular Endurance

ME Bodyweight Back Squats
*You will have a maximum of two attempts to establish a MaxRep bodyweight back squat.
*If your 1RM back squat is lower than your bodyweight or close to it, we will use 75% of your 1RM for your weight.

———

Sunday:

Hero WOD ‘Felix The Cat’

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

“Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.” -via felixfund.org.uk


Photo Credit: Spitfire Member Robin Watkins (His Dad diffusing an IRA Bomb in the ‘70’s)

6 Rounds for Time:

9 X Burpees
9 X Box Jumps @24/20”
9 X Pull-Ups
9 X Thrusters @42.5/30 kg
9 X Toes-to-Bars

Rx: With a weight vest @10/7kg