Programming for the Week Commencing‪ 10th February

Monday:

A.

Skill – Rowing Technique

Coaches Notes: The aim is to split down the stroke, focussing on correct position on each stage and then application of power / flow. In Pairs work YGIG through 3 sets of 2 Min intervals each (12 mins work total from pair) to establish consistent stroke rate to achieve best result from all 3 sets.

B.

Conditioning

In Pairs For Time:

5k Row
*E2MOM One Person to perform 5 X Devils Press @22.5/15kg (whilst other rows). Swap out from rower whenever you like.

Time Cap: 22 Min

After Class Extra:

8 EMOM
1- 5 X Strict Pull Up
2- 30s Hollow Hold / Tuck Hold

Tuesday:

A.

Strength

6 X 6 Front Squat @60-65% of 1RM
Rest 90s Between Sets

B.

Conditioning

3 Rounds For Time:

800m Run
50 X DU / 100 X SU
10 X C2B Pull Up

Time Cap: 20 Min

———

Crossfit Endurance

I. Base Endurance (Re-)Test

A. Extended Row Warm Up & Technique

B. (Re-)Test 800m Row

If you’ve got your 800m row time from 4 weeks ago, let’s beat it!

If you don’t have a recent 800m time we’ll use your time today as benchmark for future workouts!

II. Core Conditioning

16 EMOM
1. 40sec L-sit Hold
2. 12 X Band Pull + 5sec Hold
3. 10 Lengths Zercher Carry
4. Rest

———

Wednesday:

A.

Strength

10-1 Ladder For Quality:
Strict T2B / Toe to Ring / T2KB
Strict Ring Dip / Box Dip / HR Push Up
*20m KB OH Lunge @24/16kg (10m Each Arm) between each set

Time Cap: 15 Min

B.

Conditioning

12 AMRAP In Pairs (YGIG by Round):
8 X DB Burpee @22.5/15kg
20m Bear Crawl

Thursday:

Barbell – Cluster

A.

15 Mins to Establish a 1RM Cluster

B.

12 EMOM
3 X TNG Cluster @65-70% of A

After Class Extra:

4 X 5 Back Squat @65% Tempo 31X1

Friday:

A.

Strength

5 X 5 Deadlift @70%
Rest 2 Mins Between Sets

B.

Conditioning:

4 Rounds – Each for Max Reps:

Within a 90s window:

20/15 X Cal Bike / Ski
Remaining time…
Max Reps Sumo-Deadlift High-Pull @35/25kg

*90s Rest Between Rounds

Saturday:

Team WOD

In Pairs For Time:

30-20-10
Power Clean @42.5/30kg
Bar Over Burpee

Then 200m Run Together

30-20-10
Hang Power Snatch @42.5/30kg
T2B

Then 200m Run Together

30-20-10
Thruster @42.5/30kg
Bar Over Burpee

Then 200m Run Together

Time Cap: 30 Mins

Gymnastics:

Ring Muscle Up – Mobility, Strength and Progressions / Skill Focus

———

Crossfit Endurance

I. Plyometrics: Vertical Jump Week 6(!)

Max Box Jump and/or Max Hurdle Jump

*We’ll spend a good 25-30 minutes on our warm up and vertical jumps. You are free to establish both a max box jump and max hurdle jump; you may also stick to one type of jump only if you prefer.

**NB. On both the box jump and hurdle jump you may only progress in height if you can clear the box/hurdle whilst meeting the movement standards, which we will discuss during the briefing on Saturday.

II. Base Endurance

3 X 800m @0.5(Mile Time Week 3)
*1 Minute Rest Between Sets

———

Sunday:

Hero WOD ‘Morrison’

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

For Time:

50-40-30-20-10
Wall Balls @9/6kg
Box Jump @24/20”
KB Swing @24/16kg