Programming for the Week Commencing‪ 6th January‬

Monday:

A.

Strength

10-1 (For Quality)

Strict HSPU / Pike PU / Z-Press
Strict Ring Dip / Box Dip / HR Push Up
Strict Pull Up / Jumping Negative / Strict Ring Row

Time Cap: 20 Mins

B.

In Pairs (YGIG)

12 AMRAP
6 X Burpee to Plate
12 X GTOH
24 X DU / 48 X SUs

*P1 completes Burpees, then P2 completes GTOH, then P1 Completes DUs etc

Tuesday:

A.

Strength

3 X Superset

10 X Bulgarian Spilt Squat (Each Leg)
Rest 60s
40m KB Front Rack Carry (4 X Lengths)
Rest 60s

@RPE 6-7 (‘Rated Perceived Exertion’ = Hard, i.e. conversation requires maximum effort!)

B.

Conditioning

16 EMOM
1- 16 X Goblet Squat @24/16kg
2- 30s Cumulative Hollow / Tucked Body Hold
3- 50m Bear Crawl (5 Lengths)
4- 30s Cumulative Dead Hang

———

Crossfit Endurance

I. Warm Up & Footwork Drills

II. Base Endurance

A. Establish a Max Cal score on the rower. You’ll have two attempts in total.

Rest as needed.

B. 4 Sets
Max Time @70% of Max Cal*
3 Min Rest

Score = Set Times Combined

*Eg
Max cal = 1000cal/h
70% = 700cal/h
I will attempt to row as long as possible at 700cal/h. As soon as my number drops under 700, my set ends.

III. Core Conditioning
12 X 20 Seconds On: 10 Seconds Off
Hollow Hold
Superman Hold
Sit Ups

———

Wednesday:

Barbell – Snatch

A.

10 Mins to Build to 1 X Snatch Balance + 1 X OH Squat @70% of 1RM Snatch

Or work on OH Squat Mobility / Squat Therapy

B.

Snatch Pull Under Warmup

3 X 2 Snatch @60%
2 X 1 Snatch @70%
2 X 1 Snatch @80%
Rest 90 Secs between sets

(18 Mins)

C.

3 X 3 Front Squat @80-85%

(12 Mins)

After Class Extra:

Tabata Ski (or Row) for Cals
8 Rounds
20s On / 10s Off

Thursday:

Conditioning
In Pairs:

Ascending Ladders (2,4,6,8,10…)
*Reps spilt between you any way you like

8 AMRAP
GTOH @42.5/30kg
T2B

Rest 3 Mins

8 AMRAP
Thruster @42.5/30kg
Bike Cals

Rest 3 Mins

8 AMRAP
SDHP @42.5/30kg
Over Bar Burpee

Rest 3 Mins

8 AMRAP
DB Snatch @25/17.5kg
DB Alt Lunge

Friday:

A.

Strength

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

B.

1) ‘Karen’

For Time:
150 X Wall Ball @9/6kg

(Time Cap 10 Mins)

Rest 3 Mins

2) ‘Annie’

For Time:
50/40/30/20/10
DUs
Sit Ups

*SUs X 2

(Time Cap 10 Mins)

Saturday:

Support Australia Team WOD Fundraiser!

Gymnastics:

Toes to Bar – Mobility, Skill & Strength

———

Crossfit Endurance

I. Plyometric Skill: Hurdles + Max Set @20” (or lower)

15 Minutes to learn and get comfortable jumping consecutive hurdles and establish a max set.

As always, height will be adjusted to suit everyone’s ability👌

II. 7 Rounds
Min1: Max Cal Bike/Row
30sec Rest
Min2: 50m Sprint + Max Over Hurdle/Plate Jumps in Remaining Time
30sec Rest

———

Sunday:

Hero WOD ‘Bradshaw’

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds For Time:
3 X HSPU
6 X Deadlift @102.5/70kg
12 X Pull Up
24 X DUs