Programming for the Week Commencing‪ 16th December

Monday:

A.

Strength

4 X 6 Bench Press @70/80%

B.

Conditioning

20 AMRAP
15 X Down Ups
15 X KB Swings @24/16kg
50 X Double Unders
15 X Calorie Row / Ski/ Bike
15 X SlamBalls @30/20lbs

Tuesday:

Barbell – Clean & Jerk

A.

Build to a Heavy for the Day 1 X Squat Clean + 1 X Front Squat + 1 X Jerk

B.

10 EMOM
1 X Clean & Jerk @90% of A

After Class Extra / Accessory Work:

2-3 Sets:

10-15 X KB Front Shrug
10-15 X KB Side Shrug
10-15 X KB Rear Shrug
10-15 X Single Leg Romanian KB Deadlift (each leg)

*Rest 20 Sec between each movement

KB Shrug Variations:

Single Leg Romanian Deadlift:

———

Crossfit Endurance

I. Agility Warm Up & Drills

II. Speed Endurance

A. 10 Min Ascending Ladder

D-Ball to Shoulder (heavy)
2, 4, 6, 8, etc
Line 1, 2, 3, etc
D-Ball Carry

5 Minutes rest

B. 10 Min Ascending Ladder

5, 10, 15, 20, etc
Calories
Farmer’s Carry (heavy)
Line 1, 2, 3, etc

III. Midline Conditioning
Sideways Plank to Line 1 and back, Line 2 and back, Line 3 and back.

———

Wednesday:

Conditioning

5 Rounds:

2 Minute Window
20/14 X Calorie Bike + 20 X Box Jumps @24/20″

Rest 1 Min

2 Minute Window
20/14 X Calorie Ski / Row + 20 X DB Hang Snatch @22.5/15kg

(Rest 1 Min)

Thursday:

A.

Strength – Midline / Core

4 Sets (15 Mins to complete):

20 X Banded Lat Pull Down
Rest 1 Min
15 X Reverse Plank Leg Raise (Each Side)
Rest 1 Min

Banded Lat Pull Down:

Reverse Plank Leg Raise:

B.

Conditioning

‘Cindy’

20 AMRAP

5 X Pull Up
10 X Push Up
15 X Air Squat

Friday:

A.

Strength

15 Minutes to work up to a Heavy For The Day Front Squat

B.

Conditioning

For Time:

21-15-9

Front Squat @50/35kg
Toes To Bar / Ring / KB
Push Press @50/35kg
Down Up

Time Cap: 15 Mins

Saturday:

30 AMRAP

In Pairs
I Go You Go Relay

10 X KB Swings @32/24kg
10 X Over Box Jump @24/20″
10 X Calories

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Strongman / Strongwoman – Christmas Special!

Sunday:

‘GoddessMaker’

6 Rounds for Time:

8 X GoddessMaker* @ 2 X 17.5/12.5kg
200m Run
Rest 2 Mins

*1 GoddessMaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

WOD Courtesy of CF-L2 Coach Lisa Blevins @lb22xfit