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

Monday:

30 AMRAP

150 X DU / SU
24 X DB Snatch @22.5/15kg
24 X V-Up / Med Ball Sit-up / Sit-Up
24 X Goblet Squat @24/16kg
24 X Pull Up
24 X DB Alt Hang Clean & Jerk
24 X Pistol
24 X DB Hammer Curl (12/12)

Tuesday:

A.

15 Mins to Build to a Heavy Triple Power Snatch

B.

‘Power Isabel’

For Time:
30 X Power Snatch @61/40kg

Time Cap: 15 Mins

After Class Extra:

4 X 4 Front Squat @70% Tempo 31X1

———

Crossfit Endurance

I. Agility Week 5: Dot Drills & Coordination

II. Base Endurance

4 x 400m Row @800m Pace
*90 sec rest between sets
**Stroke Rate = 24-28sm

III. Core Conditioning

100m Row
*For every stroke, perform:
30sec Mountain Climbers
20sec Reverse Plank

———

Wednesday:

In Pairs:

15 AMRAP

20 X Down Up
40 X DB Thruster @2 X 22.5/15kg
60 X DU / 120 X SU

Rest 6 Mins

15 AMRAP

30 X DB Snatch @25/17.5kg
30 X KB Alt Lunge @24/16kg
30 X Cal Row

Thursday:

A.

Strength

4 X 4 Bench Press @80%

In between each set accumulate 60s hanging Hollow Body Hold

B.

Conditioning

12 AMRAP

2,4,6,8,10,12…
Strict Pull Up
HR Press Up
Renegade Row

After each round complete 15 X Sit Up

Friday:

CrossFit Total (CFT)

1RM Back Squat
1RM Strict Press
1RM Deadlift

15 Mins to establish each ‘Technically Perfect’ 1RM (e.g. 10 Mins to work up, 5 Mins to Score). Total score is derived from the sum of the best (or heaviest) of each lift. Generally, 3 attempts are made for each maximal lift.

After Class Extra:

Tabata Assault Bike
8 Rounds
20s On / 10s Off

Score = Total Calories

Saturday:

In Teams of 2/3

7 Rounds For Time:

30 X Sandbag / D-Ball Alt Lunge @Heavy
30 X Russian KB Swing @32/24kg
30 X DB Power Clean @2 X 22.5/15kg
3 X Rope Climb

*E2MOM 5 X Team Synchro Burpee

Gymnastics:

🤸🏻‍♀️🤸🏽‍♂️🤸🏻‍♀️🤸🏽‍♂️🤸🏻‍♀️🤸🏽‍♂️➡️

———

Crossfit Endurance

I. Plyometrics: Vertical Jump Week 5

Skill: High Box Jump from Squat Position (static)

*10-15 minutes to learn and practise this version of box jumps

II. Base Endurance

A. 12 EMOM
1. 3 X Weighted Squat Jump @40% BS
2. 5-8 X High Box Jump
3. 20 X Bodyweight Lunges
4. Rest

5 Min Break

B. 5 Rounds For Time
3 X Goblet Squat @heavy
5 X Box Jump @height lower than A2
20 X Bodyweight Lunges

———

Sunday:

Hero WOD ‘Zeus’

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

3 Rounds For Time:

30 X Wall Ball @9/6kg
30 X Sumo Deadlift High-Pull @35/25kg
30 X Box Jump @20”
30 X Push Press @35/25kg
30 X Cals
30 X Push-Up
10 X Back Squat @Bodyweight

Monday:

Conditioning

40 E2MOM

1- 16/12 X Cal Row + 8 X Over Erg Burpee
2- 12 X GTOH @42.5/30kg + 8 X HR Push Up
3- 20 X Wall Ball @9/6kg + 8 X T2B
4- 16 X KB Swing @32/24kg + 8 X Goblet Squat
5- 200m Run – Rest

*The aim is to move through each set unbroken with a smooth transition to buy your rest time.

Tuesday:

Barbell – Clean & Jerk

A.

Build to a Heavy Single C & J

*Start from 45% of 1RM and work up in small increments going EMOM style, once above 85% go every 90s and continue with smaller increments. The objective is to hit a smooth successful lift each time, with the emphasis on consistent correct form. If a lift is failed, drop down 2.5kg and continue to work up.

B.

Strength

4 X 3 Back Squat @70% tempo 31X1
Rest 90s Between Sets

After Class Extra:

For Calories:
Tabata Ski / Row
8 Rounds 20s On / 10s Off @90% Effort throughout

———

Crossfit Endurance

I. Agility Week 4

A. Lateral Footwork Drills

B. Agility Triangle (things getting serious guys🔥)

II. Base Endurance

2 Sets of Max Distance in X Time* + 5-8 seconds
*Rest 8 minutes between sets

*X Time = your 800m time trial score from two weeks ago.. We’re going to try to hit 20-60 meters (or more if you’re feeling strong) over 800m. On both sets!!

NB. If you don’t have a recent 800m score we will determine a time for you on the day, which will range between 3:30 and 5:00 minutes👌

III. Core conditioning

3 Rounds
40sec Russian Twists with Plate
40sec Shoulder Taps
Rest 40sec

———

Wednesday:

A.

Skill – Handstand Walking

The aim is to develop confidence and a clean, tight kick-up, to transition to the walk. Look like a ninja!

B.

Conditioning

For Time:

30-20-10
DB Hang Snatch (Alternate) @25/17.5kg
15-10-5
Bar Muscle Up*

Time Cap: 12 Min

*Scaling Options: Banded Bar MU (Purple Max) / Strict PU / Banded PU (Purple Max) / Strict Ring Row (Deep to Chest)

Thursday:

A.

Strength

5 X 5 Front Squat @75%
Rest 2 Mins Between Sets

B.

In Pairs YGIG:

16 AMRAP

10 X Thruster @42.5/30kg
10 X Box Jump @24/20”
30 X DU / SU

*P1 completes 10 X Thruster, tags P2 who completes 10 X Box Jump, tags P1 who completes 30 X DU etc…

Friday:

A.

Strength

Working in Teams of 3 / 4:

Work up to and complete 4 Heavy Sets of 100m Farmers Carry using Handles, KBs, DBs

B.

Conditioning (Individual)

For Time:

Buy In:
35/30 X Cals

Into…

2 Rounds

50 X Med Ball Clean @9/6kg
25 X T2B*

Into…

Buy Out:
35/30 X Cals

Time Cap: 15 Mins

*Scale T2B to T2KB / Hanging Knee Raise

Saturday:

30 AMRAP

In Pairs:

10 X Over Erg Burpee
10 X Cal Row / Ski
10 X Wallball @15/9kg

*P1 completes all movements (30 reps) then tags P2 who does the same.

Gymnastics:

Core Strength!! 🔥

———

Crossfit Endurance

I. Plyometrics: Vertical Jumps Week 4

Skill: Box Sit into 2 X High Hurdle

15-20 minutes to learn and practise our hurdle jumps starting from a seated position. Once confident with the reps, we can build height on the hurdles.

II. Base Endurance and Breathing Control

5 Rounds:
8 Cal Row/Bike/Ski
5 Nasal/Mouth breaths
Max Lengths Farmer’s Carry nasal breathing only!*

*We’ll be focussing on controlling our breathing patterns in this workout. For the farmer’s carry, you should only be breathing through your nose (unless you have a cold🤷‍♀️). As soon as you need to breath through your mouth, your round ends. More explanation on the what and why’s in class👌

Weight should be moderate to heavy!

———

Sunday:

Hero WOD ‘Wittman’

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds For Time:

15 X KB Swing @32/24kg
15 X Power Clean 42.5/30kg
15 X Box Jump @24/20kg

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

Monday:

Strength

A.

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

B.

Conditioning

In Pairs For Time:

50 X Deadlifts @130/85kg
50 X Box Jumps @30/24”
250 X DUs
50 X Wallballs @15/9kg

Time Cap: 15 Mins

Tuesday

A.

Strength / Skill Practice

16 EMOM

1 – 1 X Legless Rope Climb / 2 X Rope Climb / 3 X Seated Climb
2- 40s Side Plank Hold (Alt Side Each Round)
3 – 20m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
 4 – Rest

B.

Conditioning

In Pairs:

12 AMRAP
6 X Devils Press @22.5/15kg
8 X DB Front Rack Lunge
10 X Strict Pull Up
12 X HR Push Up

———

Crossfit Endurance

I. Warm Up & Agility Work Week 2

II. Rowing: Stroke Practice & Time Trial

4 Min Row @20sm
3 Min Row @22sm
2 Min Row @24sm

Rest 4 Min

800m Row For Time*
*Take note of your time

III. Core Conditioning

12 EMOM
1. 20 Hollow Rocks
2. 30 Sec Side Plank Left
3. 30 Sec Side Plank Right
4. Rest

———

Wednesday:
A.

Strength

5 X 5 Push Jerk @70%
Rest 90s Between Sets

B.

Conditioning

5 Rounds For Time:

10 X Power Snatch @50/35kg
10 X Over Bar Burpee
10 X T2B

Time Cap: 15 Mins

Thursday:

Barbell – Clean

A.

Build to 90% of 1 RM Clean

B.

12 EMOM
2 X Clean @70-75%

After Class Extra:

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

Friday:

‪Conditioning ‬

40 EMOM
1 – 12/10 X Cal Row
2 – 12 X Alt DB Snatch @25/17.5kg
3 – 40 X DU
4 – 3 X Ring MU*

*Scaling: 3 X Strict Pull + 3 X Ring Dip / 3 X Strict Ring Row + 3 X HR Push Up

Saturday:

‪Conditioning ‬

‪In Pairs For Time:‬

‪10/20/30/40/50/40/30/20/10‬

‪Burpee to Plate‬
‪Wall Ball @9/6kg‬
‪Alt DB Hang Clean & Jerk @25/17.5kg‬
‪Sandbag Alt Lunge‬

‪Time Cap: 40 Mins‬

Gymnastics:

Bar Muscle Up

Mobility, Strength & Technique

———

Crossfit Endurance

I. Plyometrics: Vertical Jumps Week 2

5-7 Rounds
40sec Jumping Squats with Band Resistance, directly followed by:
5 X High Box Jump
*Rest as needed

II. Base Endurance

Time Trial: 1 Mile Run*

*We’ll write down your time for future workouts’ reference

III. Core Conditioning
TBA

———

Sunday:

Hero WOD ‘Helton’

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds For Time:
800m Run
30 X Dumbbell Squat Clean @22.5/15kg
30 X Burpee