Monday:

Barbell – Spilt Jerk

A.

Skill – Strength

15 Mins to Work up to a Technical Heavy Single Spilt Jerk

B.

12 EMOM
1- 3 X Spilt Jerk @70% of A.
2- 40 X DUs

C / ACE.

3 Sets:

20m OH KB Carry @Challenging Weight

Rest 60 Secs

10 X KB Shrug

Rest 60 Secs

*2 X KBs or DBs can be used

Tuesday:

A.

Strength

6 X 2 Front Squat @80%

B.

Conditioning

8 AMRAP
2, 4, 6, 8, 10……
Wallball @9/6kg
T2B

Rest 4 Mins

8 AMRAP

2, 4, 6, 8, 10……
Alt Pistol
Burpee

———

Crossfit Endurance – Speed & Strength

A. For Time

200m Run
60sec Deadlifts @75-80%
*Rest to 65% MHR

400m Run
60s Deadlifts
*Rest to 67% MHR

600m Run
60s Deadlifts
*Rest to 70% MHR

800m Run
60s Deadlifts

B. Local Lactate Threshold Finisher

5 Rounds Of
12s Russian Twists
48s Bicycle Crunches

———

Wednesday:

Conditioning


In Pairs For Time:

100 X Cals
100 X Deadlift @60/40kg
80 X Cals
80 X Hang Power Clean
60 X Cals
60 X Front Squat
40 X Cals
40 X STOH
20 X Cals
20 X Cluster

Time Cap = 40 Mins

Thursday:

A.

Strength

5 X 3 Deadlift @75%

B.

Conditioning

16 EMOM

1 – 6-10 X Strict Pull Up
2 – 20 / 14 X Push Up
3 – 60s Max Sit Up / GHD
4 – Rest

Friday:

A.

Strength

6 X 4 Back Squat @80%

B.

Conditioning

10 AMRAP

15/10 X Cals
10 X DB Power Clean @22.5/15kg
10 X DB Front Rack Lunge

Rest 3 Mins

10 AMRAP
10 X Burpee
20 X KB Snatch @24/16kg (10 Each Arm)*
30 X DU

*Scale to Alt DB Snatch

Saturday:

30 AMRAP In Pairs

6 X Bar Muscle Up / 12 X Strict Pull Up
12 X Squat Clean @80/60kg
18 X Box Jump Over @24/20″
400m Run Together

Gymnastics:

Core Strength Abs Session!!!

Sunday:

Hero WOD ‘Holbrook’

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

10 Rounds For Time:

5 X Thruster @55/37.5kg
10 X Pull-Up
100m Sprint
1 Min Rest

*Each Round For time

Monday:

Strength

4 Sets (Work in Pairs – You Go / I Go)

8 X Strict Pull Ups (Rx: Add weight if possible)
8 X Strict Ring Dips / Box Dip / HR Push Up
Rest 60s

B.

Conditioning

20 AMRAP

In Pairs:

32 X Cals
16 X Alternating DB Snatch @25/17.5kg
200 X DUs

Tuesday:

Barbell – Snatch

A.

Strength

15 Mins Build to a Heavy Double Snatch Balance

Or OH Squat Therapy

B.

Weightlifting

3 X 3 Snatch @67.5%
3 X 2 Snatch @77.5%
3 X 1 Snatch @87.5%

C.

Core Accessory

4 Min Tabata
Hollow Body Hold + Hollow Body Rock
*Alternate each interval

Rest 2 Mins

4 Min Tabata
Plank Hold + Shoulder Taps
*Alternate each interval

After Class Extra:

Benchmark – 10 Min Max Cal Row

———

Crossfit Endurance – Base

60 Seconds On: 60 Seconds Off

12/15 Cal Row/Ski or 9/12 Cal Bike
*In remaining time max rep burpees

Repeat until 100 Burpees completed

———

Wednesday:

Conditioning

In Pairs – YGIG

15 Min AMRAP
200m Run
10 X HSPU

*P1 runs 200m, then P2 runs 200m, P1 then completes HSPU etc…

Rest 4 Mins

15 AMRAP
10 X Burpee
15 X KB Goblet Squat @24/16kg
20 X Slam Ball @30/20lb

*Alternate movements this time, i.e. P1 completes Burpees, then P2 completes Squats, P1 Completes Slamball etc…

Thursday:

A.

Strength

3 Sets:

20 X Bulgarian Spilt Squat (Each Leg)
*using Back loaded Sandbag or Barbell

Rest 2 Mins

100m Farmers Carry
*using 2 X KB or Heavy D-Ball front carry

Rest 2 Mins

B.

Conditioning

12 AMRAP
12 X Renegade Row @2 X 22.5/15kg
10m DB Walking Lunge*
12 X DB Russian Twist
10m DB Walking Lunge*

*DBs loaded in suitcase position

Friday:

A.

Weightlifting

10 EMOM
3 X Power Clean @75%

B.

Conditioning

‘Jackie’

For Time:

1000m Row
50 X Thrusters @20/15kg
30 X Pull Ups

Saturday:

In Teams of 3:

30 AMRAP
6 X Rope Climb
12 X Manmaker @22.5/15kg
18 X T2B
24 X Burpee to Plate

*Split Reps Evenly!

Gymnastics:

Skill & Strength – Handstand Walking!

———

Crossfit Endurance – Base Endurance

A. 2400m Row / Run

Rest to 65% MHR then go straight into B.

B. Farmer’s Carry Ladder

I. 600m @2xKB @Medium Weight
*Rest to 67%

II. 400m @2xKB @Heavy Weight
*Rest to 67%

III. 200m @2xKB @Heavy Heavy Weight
*Rest to 67%

IV. 100m @2xKB @Even Heavier Heavy Weight

*We will determine the exact weights for the Farmer’s Carries individually on the day. You can swap the kettlebells for D-Balls if you’re feeling a bit extra.

Needless to say, we shall start light(-ish) and increase the weight as the distance shortens! RIP grip ☠️

———

Sunday:

Hero WOD ‘Adam Brown’

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

2 Rounds For Time:

24 X Deadlifts @135/90kg
24 X Box-jumps @24/20″
24 X Wall-balls @9/6kg
24 X Bench Press @87.5/60kg
24 X Box-jumps
24 X Wall-balls
24 X Cleans @65/45kg

Monday:

Conditioning

30 AMRAP
Pairs Chipper

100 X Double Unders
90 X Wallball @15/9kg
80 X Alt DB Snatch @22.5/15kg
70 X T2B
60 X Alt DB C&J @22.5/15kg
50 X Box Jump @24/20″
40 X Burpee
30 X Strict HSPU
20 X Deadlift @140/90kg
10 X Bar Muscle Up / Strict Pull Up + Push Up

Tuesday:

Barbell – Power Clean

A.

15 Mins to Build to a Heavy For The Day 3 X Power Clean

B.

10 EMOM
3 X Power Clean @70% of A

C.

3 Sets
20 X Banded Pull Aparts
20 X Banded Lat Pull Down
Rest as needed

———

Crossfit Endurance – Base

For Time

170 / 210 Cal Bike / Ski / Row

E5MOM (starting @00:00) alternate between A & B

A.
12 X KB Swing
100m Sprint (Mind the 🚗🏍🛴)

B.
12 X KB Snatch
30 X DUs

———

Wednesday:

A.

Strength

20 Mins to Build to a 1RM Front Squat

Coaches Notes: This is a retest of the Benchmark for May, compare this to your previous attempt and record it in your MyWOD App or training diary!

B.

Conditioning

10 AMRAP
10 X KB Clean
10 X KB Thruster
10 X KB Front Rack Lunge

*One Round on Left Arm, then on Right Arm.

Thursday:

Strength

A.

Build to a Heavy for the Day 2 X Strict Press
 
B.

3 X 2 Strict Press @90% of A

C.

8 AMRAP
2, 4, 6, 8… etc
V-Up*
Devils Press

*Rx+ GHD. Scale: Tuck Crunch / Sit-Up

Friday:

Strength

A.

12 EMOM
1 – 6 X Weighted Chin Ups
2 – 3-8 X Strict Push Ups (Tempo 40X1)
3 – 30s RH Side Plank, 30s LH Plank
4 – Rest

B.

Conditioning

5 Rounds – 2:00 On // 2:00 Off
300m Run
Max Cals

Coaches Notes:
Complete the run and then the score is calories in the remaining time. Try to be consistent each round and match your score!

Saturday:

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

Coaches Notes: 1 Minute on each movement, split the reps evenly, one partner working at a time.

Gymnastics:

Pull Up Skill / Kipping Technique

———

Crossfit Endurance – Power & Base

I. 6 X 3 Minutes of Work*

Alternate between A & B

A.
9 / 12 Cal Bike
14 X SA DB Clean & Jerk (change side after 7 reps)

B.
12 / 15 Cal Row
14 X SA DB Thruster (change side after 7 reps)

*These should be treated as all out, full speed, no-time-to-check-your-insta sprints. You rest for the remainder of the 3 minutes.

Rest 5 Minutes

II. For Time

40 X SA DB Clean & Jerk (changing side as you see fit)
1000m Row

Rest for HR to drop to 70%

40 X SA DB Thruster (changing side as you see fit)
2000m Bike

———

Sunday:

Hero WOD ‘Diesel’

David ‘Diesel’ Dalzell, a 20 year old British Army Ranger accidentally shot by a comrade as they returned to base from patrol in the Nad-e Ali district of Helmand, Afghanistan on 4th Feb 2011.

31 AMRAP

1 X Clean & Jerk
300m Run
6 X KB Swing @32/24kg
20 X Burpee