Programming for the Week Commencing‪ 20th January‬

Monday:

A.

Strength

4 X 12 Push Press @65%

(aim to go every 2 ½ minutes) – Barbell Cycling Efficiency

B.

Conditioning – Intervals (24 Minutes)

2 Mins Work: 2 Mins Rest x 6 (Alternate Between A + B)

A) 250m row
10 X KB Swings @24/16kg
Max effort Burpees in remaining time

B) 100 X DU’s or 100 X Singles*
15 X Wall Balls @15/9kg**
Max effort Burpees in remaining time

(Score = total number of burpees over the 6 rounds)

* Scale the DU’s 75 or 50 reps, or 60s of work
** Push hard on the wall balls – aim to go unbroken

Tuesday:

A.

Strength

4 X 16 Front Rack Alt Lunges (8 Each Side) @RPE 6-7
Rest 90s between Sets

*Using KBs or Loaded Barbell with focus on maintaining good rack position

B.

OHS Warm Up – Therapy and Drills

C.

Conditioning

5 Rounds for Time:
15 X OHS @42.5/30Kg*
10 X Toes to Bar

Time Cap: 12 Mins

*Scale to maintain good form, reduce load or Back Squat

After Class Extra:

5 Sets:
10 X DB Bicep Curls
10 X DB Hex Press
10 X Ring Dips

———

Crossfit Endurance

I. Agility Work Week 3

A. Footwork Drills

B. 8 AMRAP
Agility Ladder + Box Push

II. Rowing Challenge

1) Start with 2000/1700m on the board

2) 5 X 20 Strokes for Max Distance
*Rest as needed

3) After each set of 20 strokes, detract the distance rowed from your 2000/1700m on the board.

The aim of this challenge is to bring the distance on the board as close to zero as possible.

For every 100m still left on the board after your 5 sets of 20 strokes, you will perform:

10 X Sit Ups
30Sec Plank Hold

———

Wednesday:

A.

Strength

4 Sets

4 X 8 DB Bench Press @70%
Rest 30s
4 X 8 DB Single Arm Row (8 Reps Each Arm)
Rest 60s

B.

Conditioning

5 Rounds For Quality:

8 X Strict HSPU / Pike PU / Z-Press
8 X Strict Chin Up / Negative/ Ring Row
8 X Strict T2B / KB
8 X Deficit Push Up on Plates / HR Push Up / Box Push Up

Time Cap: 15 Mins

After Class Extra:

Run Pacing & Conditioning

Run 200m
Run 400m
Run 600m
Run 800m
Run 600m
Run 400m
Run 200m

*Rest 2 Mins between each run

Push hard on each run, try and establish and maintain your pace!

Score = Overall Time

Thursday:

A.

Strength

15 Mins to Build to a Heavy for the Day 3 X Bear Complex

Bear Complex:
1 X Power Clean
1 X Front Squat
1 X Push Press
1 X Back Squat
1 X Push Press

B.

Conditioning

For Time:
40 X DU / SU
10 X Back Squat @60/40kgs
40 X DU
10 X Front Squat
40 X DU
10 X SDHP
40 X DU
10 X Power Clean
40 X DU
10 X STOH
40 X DU
10 X Thruster
40 X DU
10 X Cluster

Time Cap: 16 Mins

After Class Extra:

For Time:
2km Row (Recorded Benchmark)

Friday:

A.

Skill

DB Squat Snatch

10 EMOM (For Quality)
1 – 12 X Alt DB Squat Snatch @22.5/15kg*
2 – 30s Hollow Body / Tuck Hold

*Scale to 6 X DB Snatch + 6 X DB Goblet Squat Each Side. Test and reduce reps as needed to complete good quality equal set in 50 Sec window.

B.

Conditioning

For Time:
50 X Wallball @9/6kg
30 X American KB Swing @32/34kg
30 X Burpee
30 X American KB Swing @32/24kg
50 X Wallball @9/6kg

Saturday:

In Teams of 2/3:

30 AMRAP
40 X DB Power Clean @22.5/15kg
10 X Sychro Down Up
40 X DB Push Press
10 X Synchro Down Up
40 X Renegade Row
10 X Synchro Down Up
40 X DB Front Rack Lunge
10 X Synchro Down Up
40 X Partner Med Ball Sit Up @9/6kg
10 X Synchro Down Up
Rest 2 Mins
200 X Cals*

*Change Person EMOM

**If in Team of 3 increase each Rep count to 45 and swap (quickly) every 30s on the Cals

Gymnastics:

Bulletproof Gut Session 💥

———

Crossfit Endurance

I. Plyometrics: Vertical Jumps Week 3

Depth Jump into (high) Box Jump

II. Base Endurance
5 X 4 Min On: 2 Min Off
3 X Depth Jump into Box Jump (increasing height)
400m Run
Max Air Squats in remaining time

III. Vertical Jump Accessory Work
TBA

———

Sunday:

Hero WOD ‘Hall’

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

5 Rounds For Time:

3 X Clean @102.5/70kg
200m SPRINT
20 X KB Snatch (10 each arm) @24/16kg
2 Mins Rest