Programming for the Week Commencing ‪2nd December

Monday:

A.

15 Mins to 10RM Chest Elevated Glute Bridge

B.

4 Rounds For Time:

400m Run
20 X DB Devil Press @22.5/15kg

*Time Cap 20 Min

Tuesday:

A.

3 Sets:

2 AMRAP (2-4-6-8…)
Toes to Bar
Burpee
Rest 2 Mins

– RESET

B.

3 Sets:

2 AMRAP (2-4-6-8…)
DB GTOH
OH Lunge
Rest 2 Mins

– RESET

C.

3 Sets:

2 AMRAP
MAX EFFORT Cals
Rest 2 Mins

———

Crossfit Endurance

I. Speed Endurance

A. 500m Row + 25 X Over Erg Burpees

*Rest 5 Minutes*

B. 30 Cal Bike + 15 X D-Ball To Shoulder

*Rest 5 Minutes*

C. 400m Run + 25 X Lateral Jump Overs

II. Midline Conditioning
TBC

———

Wednesday:

A.

Strength – 6RM Close Grip Bench Press

B.

25 AMRAP:

200m Sandbag / D-Ball Carry
50 X Sandbag / D-Ball Get Up
50 X Sandbag / D-Ball Over Box Step Up

After Class Extra:

3 Sets:

Max Effort Chin Over Bar Hold
5 X Negative Pull-Up
Max Effort Tucked Hollow Hold

*Rest as needed

Thursday:

A.

Weightlifting – Power Clean Technique

B.

Conditioning – For Time

50 X Power Cleans @90/57.5kg
*Time Cap 12 Min

After Class Extra:

3 Sets:

60s Cumulative Side Plank Hold (Each Side)
40m Farmers Carry

*Rest as needed

Friday:

A.

5 Sets:

10 X KB Front Rack Squats
Rest 30s
10 X Strict Ring Dips
Rest 30s
200m Run
Rest 60s

B.

5 Sets:

10 X Ring Pull-up
Rest 30s
10 X DB Romanian Deadlift
Rest 30s
200m Run
Rest 60s

Goal is consistency. Your run should be EXACTLY the same each round!

Saturday:

For Time (Pairs)

200 X Cals
200 X Wallball @9/6kg
200 X Sit-up
200 X Cals

———

Crossfit Endurance

I. Agility & Running Drills

II. Base Endurance

24 E4MOM
400m Run*

*Start at an easy pace. Aim to take 5-10 seconds off your previous time each round. Finish strong!

III. Post Run Cool Down + Stretching

———

Sunday

Hero Workout ‘Lee’

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

5 Rounds:

400m Run
1 X Deadlift @155/110kg
3 X Squat Clean @85/55kg
5 X Push Jerk @85/55kg
3 X Muscle-up
1 X Rope climb @15ft