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Programming for the Week Commencing‪ 16th March‬

Monday:

Metcon

30 AMRAP In Pairs:

@62.5/40kg

3 Rounds:
21 X Power Clean
15 X Front Squat
9 X STOH

Then:

100 / 70 X Cals

Into:

2 Rounds:
21 X Power Clean
15 X Front Squat
9 X STOH

Then:

100 / 70 X Cals

Into:

1 Round:
21 X Power Clean
15 X Front Squat
9 X STOH

Then:

ME Cals in remaining time

Score = Total Cals

Tuesday:

A.

Strength

10-1 Ladder For Quality (Strict):

HSPU / Pike PU / Z-Press
Ring Dip / Box Dip / Push Up
Pull Up / Banded / Ring Row

*Work in Pairs YGIG to ensure sufficient rest between movement patterns

Time Cap: 20 Mins

B.

Metcon

For Time:

30-20-10
Alt DB Hang Power Clean & Jerk @25/17.5kg
GHD / Sit-Up

*10m Handstand Walk / 20m Bear Crawl Between Rounds, and at finish

Time Cap: 12 Mins

———

Crossfit Endurance

I. Plyometrics Week 5: Progressions + Endurance

15 Minutes to work on either
1. Seated Box Jump Progressions
2. Kneeling Squat Jump Progressions

Into, every 20 seconds for 4 minutes (12 reps):
1 X Repetition of the progression of your choosing

II. Lactate Threshold and Beyond

5 Rounds
30sec On//3:30min Off ME Assault Bike*

*Adapt to row if needed
**Go hard on each round. Aim for consistent cals/rpm on each round!

III. Core Finisher

———

Wednesday:

A.

Strength

20 Mins to Establish a 2RM Deadlift

B.

Metcon

15 EMOM
1- 15/12 X Cal Bike
2- 8 X Burpee Box Jump Over @24/20”
3- 40 X DU / 45s ME Practice

After Class Extra:

3 Sets:
45s Handstand Hold / Elevated Plank
Rest 30s
30s/30s Side Plank Hold
Rest 30s

Thursday:

A.

Strength

20 Mins to Establish a 2RM Back Squat

B.

12 AMRAP In Pairs:

60 X Wall Ball @9/6kg
40 X Plate GTOH @25/20kg
20 X Synchro Med Ball Partner Sit-Up

Friday:

Barbell

A.

Power Snatch

In a 20 Min window complete:

2 X 1 @60%
2 X 1 @70%
2 X 1 @75%
2 X 1 @80%
1 X 1 @85%

% of 1RM Power Snatch, if unsure use -10% from 1RM Snatch. Only progress up the % if the previous lift(s) felt good.

*Rest 60-90s Between Sets

B.

8 EMOM

1- 2 X Power Snatch @70% (of 1 RM Power Snatch)

After Class Extra:

3 X 3 Front Squat @75% Tempo 41X1
*Rest 2 Mins Between Sets

Saturday:

Metcon

Partner ‘Fight Gone Bad’

5 Rounds For Reps:

Wall Ball @9/6kg
Sumo Deadlift High Pull @35/25kg
Box Jump @24/20”
Push Press
Calories
Rest

*1 Minute on each movement, split the reps evenly, one partner working at a time

STRONGMAN / STRONGWOMEN SATURDAY!! 🚚💪🏽💥

———

Crossfit Endurance

🔥Circle of Hell🔥

Our last ‘Circle of Hell’ dates from October 26th!

***Our time to beat is 32:41***

Bring your A-Game!!! Full brief on the day👌

———

Sunday:

Hero Workout ‘Abbate’

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

For Time:

Run 1 Mile
21 X Clean & Jerk @70/47.5kg
Run 800m
21 Clean & Jerk @70/47.5kg
Run 1 Mile

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”

Programming for the Week Commencing‪ 2nd March‬

Monday:

A.

Strength

5 X 3 Strict Press @80%
Rest 2 Mins Between Sets

B.

Metcon

14 AMRAP In Pairs (YGIG by movement)
10 X American KB Swings @32/24kg
8 X Pull Up
6 X Alt Pistol*

*Scale to Goblet Squat as needed

P1 performs KB Swing, P2 performs Pull Ups, P1 performs Pistol, P2 then performs KB Swing etc…

Tuesday:

A.

Core

3 Rounds for Quality:

10 X V-Up / Med Ball Sit-up
15 X Seated Pike Leg Lift
30s Cumulative HS Hold / Elevated Plank / Plank
*Rest as needed

Seated Pike Leg Lift:

*Scale be moving your hands back

B.

Metcon

For Time:

5 Rounds For Time:

10m Handstand Walk / 20m Bear-crawl
15 X Box Jump @24/20”
20 X Plate Russian Twist @15/10kg
200m Run

Time Cap: 16 Mins

———

Crossfit Endurance

I. Plyometrics Week 3
Kneeling Squat Jump Progressions

II. Vertical Jump Conditioning
3 Rounds
12 X Banded Hip Thrust
8 X Weighted Squat Jump
30sec 90/90 Wall Hold

III. Speed Endurance
12 X 20sec On//20sec Off
Row/Bike/Ski/SU/DU: Whatever you go for, aim for consistent numbers on each interval!!

———

Wednesday:

A.

Strength

In a 12 Min window (with a Partner) work up to a single complex of:

1 X Deadlift
1 X Hang Power Clean
1 X Push Jerk
@85-90% of 1RM Push Jerk*

*Scale to Push Press as needed

B.

Partner ‘DT’

10 Rounds For Time in Pairs:

12 X Deadlift
9 X Hang Power Clean
6 X Push Jerk
@70/47.5kg

Time Cap: 20 Mins

Thursday:

Barbell

A.

5 X 3 OH Squat @RPE 6-7
*Rest 90s Between Sets

(Or OH Squat Therapy)

B.

Build up to 4 X 2 Snatch @70-80% of 1RM Snatch across sets
*Rest 90s Between Sets

After Class Extra:

3 Sets:

7 X Single Leg KB Romanian Deadlift (Each Leg)
Rest 30s
14 X Windscreen Wiper (7 Each Side)
Rest 30s

Single Leg KB Romanian Deadlift:

Windscreen Wiper:

Friday:

A.

Strength

5 X 4 Back Squat @70% Tempo 31X1

B.

Metcon

20 EMOM
1- 20 X Wall Ball @9/6kg
2- 20/12 X Push Up
3- 20m Sandbag Lunge
4- 40m KB Farmers Carry

Saturday:

TEAM WOD

30 AMRAP in Teams of 3:

80 X Cal Bike
80 X Thruster @40/30kg
80 X Sumo Deadlift High Pull @40/30kg
60 X Calorie Bike
60 X Thruster @50/35kg
60 X Sumo Deadlift High Pull @50/35kg
40 X Calorie Bike
40 X Thruster @60/40kg
40 X Sumo Deadlift High Pull @60/40kg

Remaining Time:

AMRAP Thruster @70/45kg

Gymnastics:

Skill – Rope Climb Variations 👌🏽
Strength – Pull Up 💪🏽

———

Crossfit Endurance

I. Agility Week 3
Acceleration + Reaction Speed Drills

II. Stride Turnover Intervals
Int I. 60sec Run @5k pace
Int II. 60sec Run @ST+10%
Int III. 60sec Run @ST+20%
Int IV. 60sec Run @ST+25%
Int V. 60sec Run @ST+30%*

*2Min Rest Between Intervals.
**In case of rain, programming will change to next week’s.

III. Core Conditioning
90/90 Wall Drill: 5 X 30sec On//20sec Off

———

Sunday:

Hero WOD ‘Hotshots 19’

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

6 Rounds For Time:
30 X Air Squat
19 X Power Clean @61/42.5kg
7 X Strict Pull-Up
400 meter Run

Programming for the Week Commencing‪ 24th February‬

Monday:

A.

Strength

Deadlift
2 X 4 @ 77.5%
2 X 3 @ 82.5%
1 X 2 @ 87.5%

*Rest 2 Mins Between Sets

B.

Metcon

For Time:

30-20-10
DB Alt Snatch @25/17.5kg
DB Alt Lunge
*100 X DU after each Round

Time Cap: 15 Min

After Class Extra:

4 Sets
30-45s Handstand Hold
*Rest 30-45s Between Sets

Tuesday:

A.

Build to a Heavy Single Clean & Jerk

B.

10 EMOM
1 X Clean & Jerk @70%

After Class Extra:

4 X 3 Back Squat @75-80%
Rest 90s Between Sets

———

Crossfit Endurance

I. Plyometrics Week 2: Seated Box Jumps

15 minutes to learn and practise, then
4 Sets of 3 Reps @working weight

II. Speed Endurance

4 Rounds
Min 1: 150m Row + ME Front Rack Carry
45sec Rest
Min 2: 100m Row + ME Front Rack Carry
30sec Rest
Min 3: 50m Row + ME Front Rack Carry
*Rest 2 Minutes Between Sets

———

Wednesday:

Gymnastics For Quality:

For a Maximum of 20 Mins

5 Sets of:

20s Handstand Hold against Wall / Box Pike Hold / OH Plate L-Sit Hold
20s Rest

Rest 2 Minutes

5 Sets of:

Max Distance Handstand Walk* / Wall Walks

*Alternative HSW Scaling Options:

This is good for partner scaling options

For walks from wall, however would advise athletes wall walk up if more comfortable

For the more proficient looking to progress to obstacles

B.

Metcon

5 Rounds For Time:
10 X Hang Power Snatch* @50/35kg
10 X Bar Over Burpee

Time Cap: 12 Mins

*Coaches Notes: Scale Snatch to 15 X KB Swing as needed

Thursday:

Pairs Conditioning WOD:

30 AMRAP

‘Rowing Cindy’

2000m Row / Ski Buy In

In remaining time…

AMRAP ‘Cindy’ (YGIG each round)

5 X Pull Up
10 X Push Up
15 X Air Squat

*Once Row is complete, P1 performs 1 round of Cindy, tags P2 who does the same. One person working at a time)

Rx+ Wear a weighted vest for Cindy!

Score = Total Rounds

Friday:

A.

Strength

4 X 3 Front Squat @RPE8

B.

Metcon

6 Rounds each for Max Reps:

Within a 90s window:

20/14 X Cal Bike / Ski
In Remaining time…
Max Effort T2B / Hanging Leg Raise / T2KB

*90s rest between rounds

Saturday:

TEAM WOD

30 AMRAP in Teams of 3:

10 X Cal Row
5 X Devils Press @22.5/15kg
1 X Rope Climb
20 X Cal Row
10 X Devils Press @60/40kg
2 X Rope Climb
etc…

*Add 10 X Calories, 5 X Devils Press and 1 X Rope Climb each round and split the work however you wish!

Gymnastics:

Toes To Bar – Strength, Skill & Movement Pattern Efficiency Work

———

Crossfit Endurance

I. Agility Week 2

Lateral Speed Drills and Strength/Core Work

II. Speed Endurance

3 Rounds
5 X Box Step Over @increasing weight
200m Run/16 Cal Bike @high pace
*Rest to 67% MHR

———

Sunday:

Hero Workout ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg

Programming for the Week Commencing‪ 17th February‬

Monday:

A.

Strength

5 X 3 Push Press* @85%
Rest 2 Mins Between Sets

*Using either a Barbell, Power Log or Axle Bar. Whichever you choose, stick with it for all 5 Sets. The idea is to vary your training but keep the required stimulus. Have fun!

B.

Conditioning

16 EMOM
1- 20 X Slam Ball @30/20lb
2- 40 X DU
3- 16 X Alt Pistol / Goblet Squat @32/24kg
4- 10 X C2B Pull Up / Pull Up

Tuesday:

Conditioning ‘Dumb-Ass’

In Teams of 3:

30 AMRAP

P1- Complete 1 Round of:

5 X DB Thrusters @2 X 22.5/15kg
20m DB Farmers Carry
5 X DB Thrusters*

P2- Max Effort Assault Bike Cals

P3- Resting

*The Dumbbells CANNOT TOUCH THE FLOOR, if they do the whole team do a 400m Run together. P1 must pass them over to another team member on completion of the Round (if different weights are needed then only then can they be exchanged providing they are picked up immediately).

Score A = Total Rounds
Score B = Total Cals

Coaches Notes: If in a pair then P1 does DB Round whilst P2 does Cals, on completion of DB Round they swap, once P2 has completed their DB Round both rest for 1 Min, then repeat!

———

Crossfit Endurance

I. Plyometrics Week 1: Step Up into Plate Jump

15 Min to learn and practise the movement. When feeling strong, we can add dumbells to make this a weighted movement.

II. Speed Endurance

2 X 8 Min On // 4 Min Off

Interval 1
200m Run
30sec Max Rep Deadlifts @60% 1RM*

Interval 2
200m Run
30sec Max Rep DB Box Step Ups

———

Wednesday:

Barbell

A.

10 Mins to Build to a Heavy Double Snatch Balance

B.

15 Mins to Build to a Heavy For The Day Snatch

C.

8 EMOM
1 X Snatch @70% of B

After Class Extra:

4 X 2 Front Squat @80-85%
Rest 90s Between Sets

Thursday:

A.

Strength

5 X 5 Strict Pull Up
*Accumulate 60s Hollow Body Hold / Tuck Hold Between Sets

Rx+ Weighted Pull Up (Vest or Belt)

B.

Conditioning

4 Rounds (For Consistency)

Every 5 Mins:
30/24 X Cals
40 X DU
10 X Burpee Box Jump @24/20”
40 X DU

Friday:

A.

Strength

Back Squat

2 X 4 @70%
2 X 3 @80%
2 X 2 @85%

Rest 90s Between Sets

B.

Conditioning

For Time:

21-15-9
Hang Power Clean @55/40kg
T2B / Leg Raise / T2KB

Time Cap: 12 Mins

Saturday:

Team WOD

Pairs Chipper for Time:

100 X Alt DB Snatch @22.5/15kg
20 X Synchro Air Squat*
80 X Wall Ball @9/6kg
20 X Synchro Air Squat*
60 X DB Russian Twist @22.5/15kg
20 X Synchro Air Squat*
40 X Down Up
20 X Synchro Air Squat*
20 X Devils Press @22.5/15kg
200m Run
Then go back up…⬆️

*On way back up perform Synchro Alt Lunge

Time Cap: 30 Mins

Gymnastics:

Core (Abs) Conditioning 🔥

———

Crossfit Endurance

I. Agility Week 1: T-Drill Test

II. Speed Endurance

A. Rowing Technique & Warm Up

B. Speed Intervals
5-7 X 250m Row
*3 Min Rest Between Sets

III. Core Conditioning
4 X 8-10 Russian Barbell Sit Ups

———

Sunday:

Hero WOD ‘Tommie Mac’

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife, Claudia MacPherson, and their son, Brayden.”

2 Rounds For Time:

12 X Burpee
12 X Thrusters @52.5/35kg
12 X Burpee
12 X Power Snatch @52.5/35kg
12 X Burpee
12 X Push Jerk @52.5/35kg
12 X Burpee
12 X Hang Squat Clean @52.5/35kg
12 X Burpee
12 X Overhead Squat* @52.5/35kg

Coaches Notes: Scale OH Squat to Back Squat as needed.