Programming for the Week Commencing‪ 13th January‬

Monday:

Strength

A.

5 X 4 Front Squat @65-70% (Tempo 41X1)
Rest 90 Secs Between Sets

B.

Conditioning

In Pairs For Time:

50 X Deadlifts @130/85kg
50 X Box Jumps @30/24”
250 X DUs
50 X Wallballs @15/9kg

Time Cap: 15 Mins

Tuesday

A.

Strength / Skill Practice

16 EMOM

1 – 1 X Legless Rope Climb / 2 X Rope Climb / 3 X Seated Climb
2- 40s Side Plank Hold (Alt Side Each Round)
3 – 20m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
 4 – Rest

B.

Conditioning

In Pairs:

12 AMRAP
6 X Devils Press @22.5/15kg
8 X DB Front Rack Lunge
10 X Strict Pull Up
12 X HR Push Up

———

Crossfit Endurance

I. Warm Up & Agility Work Week 2

II. Rowing: Stroke Practice & Time Trial

4 Min Row @20sm
3 Min Row @22sm
2 Min Row @24sm

Rest 4 Min

800m Row For Time*
*Take note of your time

III. Core Conditioning

12 EMOM
1. 20 Hollow Rocks
2. 30 Sec Side Plank Left
3. 30 Sec Side Plank Right
4. Rest

———

Wednesday:
A.

Strength

5 X 5 Push Jerk @70%
Rest 90s Between Sets

B.

Conditioning

5 Rounds For Time:

10 X Power Snatch @50/35kg
10 X Over Bar Burpee
10 X T2B

Time Cap: 15 Mins

Thursday:

Barbell – Clean

A.

Build to 90% of 1 RM Clean

B.

12 EMOM
2 X Clean @70-75%

After Class Extra:

4 X 3 Back Squat @75%
Rest 90s Between Sets

Friday:

‪Conditioning ‬

40 EMOM
1 – 12/10 X Cal Row
2 – 12 X Alt DB Snatch @25/17.5kg
3 – 40 X DU
4 – 3 X Ring MU*

*Scaling: 3 X Strict Pull + 3 X Ring Dip / 3 X Strict Ring Row + 3 X HR Push Up

Saturday:

‪Conditioning ‬

‪In Pairs For Time:‬

‪10/20/30/40/50/40/30/20/10‬

‪Burpee to Plate‬
‪Wall Ball @9/6kg‬
‪Alt DB Hang Clean & Jerk @25/17.5kg‬
‪Sandbag Alt Lunge‬

‪Time Cap: 40 Mins‬

Gymnastics:

Bar Muscle Up

Mobility, Strength & Technique

———

Crossfit Endurance

I. Plyometrics: Vertical Jumps Week 2

5-7 Rounds
40sec Jumping Squats with Band Resistance, directly followed by:
5 X High Box Jump
*Rest as needed

II. Base Endurance

Time Trial: 1 Mile Run*

*We’ll write down your time for future workouts’ reference

III. Core Conditioning
TBA

———

Sunday:

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds For Time:
800m Run
30 X Dumbbell Squat Clean @22.5/15kg
30 X Burpee