Programming for the Week Commencing‪ 9th March‬

Monday:

Metcon

30 EMOM:
1- 10/8 X Calorie Row
2- 8 X Power Snatch* @40/30kg
3- 10/8 X Calorie Bike
4- 8 X Overhead Squat* @40/30kg
5- Rest

*Coaches Notes: Scale Power Snatch to 16 X KB Swing, and OH Squat to 16 X Goblet Squat as needed

Tuesday:

A.

Strength

15 Mins to work up to a Heavy For The Day Triple Bench Press

B.

Metcon (For Quality)

14 AMRAP In Pairs YGIG by Movement:
8 X Alt DB Hammer Curl @RPE 7
16 X Slam Ball @30/20lb
32 X DU / 64 X SU

Coaches Notes: P1 completes DB Hammer Curls, P2 then completes Slam Balls, P1 then completes DUs etc

———

Crossfit Endurance

I. Plyometrics Week 4

Choose one of the below to work on for 10-15 minutes.
1. Kneeling Squat into Plate/Box Jump
2. Seated Box Jump
Whichever you pick we will be running through various progressions to help you improve on that specific movement.

II. Base Endurance

Every 10 Minutes for 30 Minutes
24/30 Cal Row/Bike
30 Box/Plate Jump Overs
400m Run
*Rest for the remainder of the time

———

Wednesday:

Barbell

A.

Clean

In a 20 Min window complete:

2 X 1 @60%
2 X 1 @70%
2 X 1 @80%
1 X 1 @85%
1 X 1 @90%

*Rest 90s Between Sets

B.

10 EMOM

1- 2 X TNG Clean @70%
2- 8 X V-Up / 16 X Sit-up

After Class Extra:

3 X 4 Back Squat @75%
*Rest 2 Mins Between Sets

Thursday:

A.

Strength

Every 2 Minutes X 6:
6 X Deadlift @55% of 1RM

B.

Metcon

4 Rounds – Each for Max Calories:

Within a 2 Min Window:

5 X DB Burpee @22.5/15kg
5 X Renegade Row (L & R = 1 Rep)

Remaining time…

Max Calorie Row

(Rest 2 Min between rounds)

Friday:

A.

Gymnastics

10 EMOM:
1- 30s ME HSPU / Box Pike Push Up / Z-Press
2- 30s Cumulative Hollow Body Hold

B.

Metcon

4 Rounds For Time In Pairs:

16 X Burpee Over The Bar
12 X Back Squat (From Floor) @60/40kg
8 X Ring Muscle Up*

Coaches Notes: Scale to 8 X Strict Pull Up & 8 X Push Up

Time Cap: 16 Min

Saturday:

TEAM WOD

Teams of 3

30 Minute Clock:

00:00-08:00:
1000/800m Row (Split however)
Remaining time – You Go I Go (YGIG) Rounds of:
5 X DB Deadlift @2 X 22.5/15kg
5 X DB Power Clean @2 X 22.5/15kg

08:00-10:00: Rest

10:00-18:00:
100/70 X Cal Bike / Ski (Split however)
Remaining time – YGIG Rounds of:
5 X DB Front Squat @2 X 22.5/15kg
5 X DB STOH @2 X 22.5/15kg

18:00-20:00: Rest

20:00-30:00:
800m Run (Together)
Remaining time – YGIG Rounds of:
5 X Devils Press @2 X 22.5/15kg

Gymnastics:

Pistol Squat 🔫💪🏽

Skill, Strength & Conditioning

———

Crossfit Endurance

I. Agility Week 4

Lateral Agility Drills + Conditioning

II. Speed Endurance

200/240 Cal Challenge
1 Min On//1 Min Off
*Repeat Intervals Until Cal Target

III. Core Conditioning: Glutes/Lower Back
4 X 30sec SDHP Pulses
*30sec Rest

———

Sunday:

Hero Workout ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP

5 X Deadlift @125/85kg
13 X Push-Up
9 X Box Jump @24/20”