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Programming for the Week Commencing 26th October

Monday:
A.
Strength – Turkish Get Up (KB / DB)
Over 4 Sets Build to a Heavy Double (Both Sides)
Rest 90s Between Sides
B.
Metcon
For Time:
30-20-10
KB American Swing @32/24kg
KB Goblet Forward Step Out Alt Lunge
Kettlebell Sumo Deadlift High Pull
*100 X DU / 200 X SU between rounds (including end of 10s)
Time Cap: 14 Mins
**Scale DU / SU to 100 X Jumping Double Hip Taps as needed
——
Tuesday:
Metcon
30 Minute Rolling Clock:
As A Pair.
A) 0:00-05:00:
Partner 1: Max Distance Row / Ski / Bike
Partner 2: AMRAP – 10 X Pull Up* + 20s Plank Hold
–05:00-10:00: Rest —
B) 10:00-20:00:
Establish a 1RM Thruster
–20:00-25:00: Rest —
C) 25:00-30:00: Partners rotate from A
*Scaling: Jumping Slow Negative / Seated Low Bar / Deep Strict Ring Row
Open Gym / At Home Extra:
10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold
——
Wednesday:
A.
Strength – Core Interval
2 Sets:
30/30 Work / 30 Rest & Stretch
Leg Raise
Windscreen Wiper
Otis Sit-Up
V-Up / Tuck Crunch
Plank
Walking Plank
B.
Metcon
4 Rounds for Reps
3 Minute Window:
35/26 X Cals
Remaining time…
Max Effort DB Box Step Overs @ 1 X 22.5/15kg DB and 20″ Box
3 Minutes Rest
Open Gym / At Home Extra:
5 Sets
20-40sec Pull Up Isometric Hold
60s Rest
*Hold At Top with Chin Over Bar using Prone / Overhand Grip. Scale to Low Bar / Deep Ring Row Hold
——
Thursday:
A.
Build to a 15RM Front Squat
Rest 90s Between Sets
B.
Metcon
16 EMOM
1- 15 X DU / 30 X SU* + 8/6 X HSPU / Seated Z-Press
2- 15 X DU / 30 X SU* + 8 X Deadlift @50/35kg
3- 15 X DU / 30 X SU* + 12 X Wall Ball @9/6kg
4- 30s Plank Hold / Rest
*20s Time Cap on DU/SU
——
Friday:
Barbell – Power Snatch
A.
15 Mins to Build to a Heavy For The Day Double Power Snatch
Rest 60-90s Between Sets
B.
Metcon
Hero WOD ‘Randy’

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
For Time:
75 X Power Snatch* @35/25kg
(DO NOT DROP a bar with 5kg Bumper plates on… 10 X Burpee Penalty!)
Time Cap: 10 Mins
*Scaling: Reduce Load / KB Swing @32/24kg
Ensure the load is appropriate for this WOD, your grip will be tested and your back will be challenged. Remove load before you begin, be realistic and safe. If unsure, or inexperienced with barbell cycling, scale to a KB American Swing as needed.
——
Saturday:
Team WOD
In Pairs For Time: Buy In:
50 X Over Bar Burpee
Into…
100 X Pull Up
100 X Alt Synchronised Lunges
100 X STOH @60/40kg
100 X Synchronised Air Squats
100 X Power Clean @60/40kg
Then Buy Out:
50 X Over Bar Burpee
Time Cap: 32 Mins
——
Sunday:
Hero Workout ‘Monsoor’

This workout is dedicated to Michael Anthony Monsoor who was a U.S. Navy SEAL killed during the Iraq War and posthumously awarded the Medal of Honor.
On September 29, 2006, an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion.
The workout was designed by CrossFit Pride @crossfitpride (Santee, CA, USA) and first posted as their workout of the day for January 27, 2019.
3 Rounds For Time – Lite
(4 Rounds For Time – Rx)
800m Run*
20 X Sumo Deadlift High-Pull @30/22.5kg
20 X Burpee
100m Farmer’s Carry (2 X 30/22.5kg)
40 X Sit-Up
Rx: Wear a Weight Vest @10/7kg
Time Cap: 35 Mins
*Scale Run Distance to Max 5 Mins
———
Programming for the Week Commencing 19th October
Monday:
Metcon
In Pairs
Buy In:
1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2)
Into:
10 Rounds of;
10 X Plate GTOH @20/15kg
10 X Plate OH Lunge
12/9 X Cals
*You do a round, I do a round (5 each)
Cash Out:
10->1 Burpees To Plate
Time Cap: 30 Mins
——
Tuesday:
A.
Strength
4 X 6 Deadlift @75%
Rest 90s between sets
B.
Conditioning
For Time:
50-40-30-20-10
Russian KB Swings @32/24kg
Thrusters @20/15kg
Sit Ups
Score = Time
Time Cap: 18 Mins
——
Wednesday:
A.
Strength
4 Sets (Work in Pairs – You Go 90s / I Go 90s – Odds / Evens)
8 X Strict Pull Ups* (Rx: Add weight if possible)
Straight Into…
8 X Strict Ring Dips**
Rest 90s / Swap
Scaling:
*Purple Band Strict / Low Bar / Strict Deep Ring Row
**Strict Negative Ring Dip (must be controlled with Rings close) / Box Dip / Slow Negative Push Up
B.
Metcon
16 AMRAP In Pairs:
32 X Cal Row / Ski / Bike
24 X Alternating DB Snatch @25/17.5kg
200 X DUs
——
Thursday:
Barbell – Power Clean + Push Jerk
A.
Build to a Heavy For The Day Double (Not TNG)
Rest 90s Between Sets
B.
10 EMOM
1- 3 X Power Clean @70% of A
2- 3 X Push Jerk @ 70% of A
——
Friday:
A.
Strength
4 X 5 Back Squat @70% (RPE 7/8)
B.
Metcon
4 Rounds (18 Mins)
0-1.5: 30 X Wall Ball @9/6kg
1.5-3: 20/12 X Push Up + 12 X V-Up / Tuck Crunch
3-4.5: 20 X Front Rack Forward Alt Lunge @60/40kg
4.5-6: 100m* KB Farmers Carry @AHAP
*Reduce load & distance as needed to maintain interval timing
——
Saturday:
Team WOD
30 AMRAP In Pairs
12 X Bar Muscle Up / 12 X Strict Pull Up
12 X Squat Clean @70/47.5kg
12 X Burpee Box Jump @24/20″
400m Run Together (Distanced)
——
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 Deadlifts @125/85kg
13 X Push-up
9 X Box Jump @24/20”
Programming for the Week Commencing 12th October

——
Monday:
Conditioning
Every 4 Min X 3:
9–6-3
Cal Row / Bike / Ski
DB Push Press @2 X 22.5/15kg
Slamball @30/20lbs
Rest 4 Min
Every 4 Min X 3:
9–6-3
DB Power Clean @2 X 22.5/15kg
Down Up
V-Up / Tuck Crunch
Focus is on speed and consistency throughout – NOT weight!
These workouts should be MAXIMUM EFFORT all movements unbroken and fast…!
——
Tuesday:
A.
Strength – Front Squat
4 X 4 @Tempo 32X1 (RPE 8)
Rest 60-90s Between Sets
The purpose of the Tempo work is to progress our Front Rack Form and Strengthen that Position. The weight is determined by your Form!
Eg. 3 Seconds Down, 2 Seconds holding in the bottom position, Explode up, Breath / Brace Reset 1 Second. Go Again.
Mobilise your Front Rack using a pipe between Sets
B.
Metcon
16 EMOM (4 Rounds)
1- 30s Cumulative Pull Up (Prone Grip) Isometric Hold*
2- 12/8 X Diamond Push Up / HR Push Up / Negative Slow Push Up
3- 16 X Otis Sit Up @15/10kg Plate
4- 200m Run SPRINT! / (Row / Ski Bike SPRINT if raining)
*Scaling: Low Bar Hold / Ring Row (Deep) Hold
——
Wednesday:
Barbell – Snatch Complex
A.
Build to 70% of 1 RM Snatch (RPE 7) of:
1 X Snatch Pull + 1 X Hang Snatch + 1 X OH Squat
Rest 60-90s Between Sets
B.
12 EMOM @70% of A
1- 1 X Hang Snatch + 1 X OH Squat
2- 30 X DU / 60 X SU
——
Thursday:
A.
Strength – Pull Up
16 EMOM (4 Rounds)
1- 5 X Strict Pull Up* (Odds)
2- 30s Reverse Crunch (Evens)
3- 45s HS Hold / OH Plate Hold
4- Rest
*Scaling: Jumping Slow Negative / Purple Banded Strict Pull Up / Low Bar Pull Up / Strict (Deep) Ring Row
B.
Metcon
For Time In Pairs (One person working at a time):
Complete 200/150 X Calorie Row, Ski or Bike AFAP
*Boy+Girl = 175 Cals
——
Friday:
A.
Strength – Thruster
4 X 5 @75% (RPE7/8)
Rest 90s between sets
“Squat Slow & Smooth, Stand Up Fast!”
B.
Metcon
To be performed in 2 Heats, Odds then Evens
For Time:
10-1
Thrusters @50/35kg
Burpee Over Bar
Score = Time
Time Cap: 6 Mins
Rest 3 Mins Between Heats
Coaches Notes: The aim of this workout is to work on your pacing – Aim for a weight you can go unbroken on the Thrusters, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the burpees try setting a set speed so that you don’t have to stop, however if you absolutely must stop then recoup enough so that you complete the rest of the set unbroken, and at speed. This will get you used to going at speed rather than setting into a slow pace, thus improving your ability to move fast under fatigue.
——
Saturday:
Team WOD
5 Rounds For Time In Pairs:
20 X Pull-Up*
30 X Over Box Jumps @24/20″
40 X DB STOH @2 X 22.5/15kg
30 X Over Box Jumps
20 X T2B**
Score = Time
*Scaling: Purple Band Strict Pull Up / Low Bar Pull Up / Ring Row
**Scaling: V-Up / T2KB
Time Cap: 32 Mins
——
Sunday:
Hero WOD ‘Tumilson’

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
8 Rounds For Time:
200m Run
11 X DB Burpee Deadlift @30/20kg
Time Cap: 25 Mins
Programming for the Week Commencing 5th October

——
Monday:
A.
Skill – Rowing Technique
Working in Pairs (alternating every 90 seconds, with a 30s Rower cleaning transition) aim to complete maximum distance. Using sound technique, experiment using different damper settings and stroke rate (SPM) to find your most efficient setting on that machine.
12 E2MOM (YGIG)
1- 90s Max Distance Row
2- Rest
B.
Conditioning
14 AMRAP
In Teams of 2
P1 – 250/200m X Row
P2 – 20 X Alt DB Snatch @22.5/15kg
[Open Gym / At Home Extra]
Pull Up Program:
3 sets of
Scaled:
5 X Jumping Negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.
OR:
Rx+:
5 X STRICT Pull Ups. Add Weighted Vest as required.
——
Tuesday:
Barbell – Clean & Jerk
A.
Build up to @80% of 1RM Clean (RPE 8 ) of:
1 X Clean Pull + 1 X Clean + 1 X Spilt Jerk
B.
Working every 90s for 4 Sets:
1 X Clean Pull + 1 X Clean + 1 X Split Jerk @80% of 1RM Clean & Jerk (RPE 8 )
C.
Core Conditioning
Tabata
8 Rounds 20/10
1- Otis Sit-up @15/10kg Plate
2- Hollow Body Rock
——
Wednesday:
CrossFit Benchmark Day
A.
Strength
Build to a Heavy Double Thruster
B.
Metcon
In 2 Heats (Open Style):
Time Cap: 8 Mins
Score = Time
5 Mins Between Heats
Heat 1: Odds
Heat 2: Evens
‘Fran’
Rx:
21-15-9
Thrusters @42.5/30kg
Pull Ups
Scaled Option 1:
21-15-9
Thrusters @30/20kg
Strict Pull Ups (With Purple Band)
Scaled Option 2:
21-15-9
Thrusters @20/15kg
Ring Rows
Head Coach Notes:
This is the start of a Benchmark cycle to develop your strength, power, mobility, endurance and skill for Fran. Record your performance on the ‘MyWOD’ App for this benchmark as you will be retested!
——
Thursday:
A.
Strength – Superset
4 Sets:
8 X Single Leg Romanian KB / DB Deadlift (each leg) @RPE 8
Straight into…
16 X Close Grip Push Up*
*Scaling: 8 X SLOW Negative Close Grip Push Up
Rest 90s Between Sets
B.
Metcon
3 Rounds For Time:
800m Run*
20 X KB / DB Deadlift @2 X 32/24kg / 30/22.5kg
10 X Reverse Goblet Lunge @32/24kg KB / 30/22.5kg DB
*Scale to Row if needed
Time Cap: 18 Mins
——
Friday:
A.
Every 90s for 18 Mins (4 Rounds)
1 – 5 X Strict HSPU* + 12 X Down Up
2 – 10 X DB Alt Box Step Up** + 12/10 X Cals
3 – Rest
*Scaling: Pike Push Up / Z-Press
**2 X 22.5/15kg / 24/20”
B.
Metcon
8 AMRAP
12 X Air Squat
8 X Russian Swing @32/24kg
6 X V-Up
Score = Reps
OR…*
Benchmark Fran! (See Part B from Wednesday)
Your chance to catch up with Wednesday important Benchmark Day WOD Program. If you didn’t do Fran on Wednesday, you will do it now 👌🏽
Time Cap: 8 Mins
Score = Time
[Open Gym / At Home Extra]
10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Hold / 30s Plank Hold
——
Saturday:
Team WOD
30 AMRAP In Pairs
20 X Toes To Bar
30 X Hang Power Snatch @50/35kg
40 X Box Jumps 24/20″
50 X Wallballs 9/6kg
60 X DUs / 120 X SUs
Score = Rounds & Reps
——
Sunday
Hero WOD ‘Ratana’

Dedicated to Police Sergeant Matiu Ratana, age 54, of the Metropolitan Police Service who was tragically murdered whilst on duty at Croydon custody on the September 25, 2020.
Matt arrived in the UK from his birthplace of New Zealand in 1989 and joined the Metropolitan Police Service in 1991. Matt had served for 29 years and was due to retire in just 2 months time before he was killed.
Accomplished rugby player and head coach at East Grinstead RFC, Matt leaves behind his partner and son.
The rep scheme signifies:
– 1991 metres for the year when he joined the Metropolitan Police Service
– 54 Reps for his age when he was killed
– 29 Mins for the number of years Matt served.
29 AMRAP
Buy In:
1991m Run / Row / Ski / (4.9km / 3.1 mile Bike)
Then Into AMRAP…
9 X DB / KB Thruster @2 X 22.5/15 or 24/16kg
7 X Pull Up
1 X Deadlift @75% of 1RM (RPE 7)
54 X DU / 108 X SU
——
Programming for the Week Commencing 28th September

———
Monday 28th September
Conditioning
12 AMRAP
21-15-9-6-3
DB / KB Power Clean*
Front Rack Alt Lunge
V-Up / Tuck Crunch
*DB / KB Rx: 2 X 22.5/15kg or 2 X 24/16kg
In remaining time ME Cals
Rest 4 Mins
12 AMRAP
4 Rounds:
6 X Devils Press @2 X 22.5/15kg
8 X Renegade Row (L+R = 1 Rep)
10 X Slam Ball @30/20lbs
In remaining time ME Cals
———
Tuesday 29th September
A.
Strength – Front Squat
15 Mins to Build to a Heavy For The Day Triple
B.
Metcon
6 Rounds For Time:
3 X GTOH* @70/50kg
30 X DU / 60 X SU
*Power Snatch or Clean & Jerk
Time Cap: 8 Mins
———
Wednesday 30th September
A.
Strength – Deadlift
4 X 3 @RPE8/9
Rest 90s Between Sets
B.
10-1 Ladder
Bent Over Row @60/40kg
HR Push Up
Barbell Windscreen Wiper
Reverse Burpee
Time Cap: 18 Mins
———
Thursday 1st October
A.
Strength – Strict Toes to Bar
12 EMOM
1- 40s Strict Toes To Bar / Ring / Toes To KB
2- 40s Alt Superman
B.
Metcon
In Pairs
2 Rounds For Time:
80/60 X Cals*
100 X Wall Ball @9/6kg
*1 X Boy + 1 X Girl = 70 X Cals
Time Cap: 16 Mins – You’ve got to MOVE!!
———
Friday 2nd October
Barbell – Power Snatch + Hang Power Snatch Complex
A.
Build to a RPE 8 of:
1 X Power Snatch + 1 X Hang Power Snatch
Rest 60-90s Between Sets
B.
12 EMOM @70% of A
1- 1 X Power Snatch + 1 X Hang Power Snatch
2- 16 X Reverse Crunch
———
Saturday 3rd October
Team WOD
Conditioning
30 AMRAP In Pairs:
60/50/40/30/20/10
Burpee to Plate
American KB Swing @32/24kg
KB Alt Lunge
Alt DB Hang Clean & Jerk @25/17.5kg
In remaining time ME Synchro Down Ups!
———
Sunday 4th October
Hero WOD ‘Joshua H Reeves’

This Hero WOD is dedicated to Corporal Joshua H Reeves of the 2nd Battalion, 16th Infantry Regiment, 1st Infantry Division, US Army, who paid the ultimate price in combat on Sept. 22, 2007.
Originally from Hendersonville, GA, Cpl Reeves was deployed as part of the troop surge to combat increased violence in Iraq. On the day of his death, Cpl. Reeves was on patrol in Baghdad when an improvised explosive device detonated near his Humvee, killing him instantly.
Tragically, Cpl. Reeves’ first child was born the night prior to his death.
“Joshua H. Reeves” was designed by Justin Sloan, Army Master Fitness Trainer, NSCA Certified Strength and Conditioning Specialist and head coach and owner of Armywod.com. Cpl. Reeves’ service, and sacrifice, shares a special place of honor for Justin, as he was Cpl. Reeves’ Army recruiter. Upon hearing the details of Cpl. Reeves’ death, Justin sought to honor his memory.
According to Justin, there is no significance to the movements chosen, however, the five rounds signifies Cpl. Reeves’ place as one of five siblings and the rep scheme reflects the date Cpl. Reeves made the ultimate sacrifice.
5 Rounds for Time:
9 X T2B / T2KB
22 X Alternating Dumbbell Snatch @22.5/15kg
7 X Squat Cleans @60/40kg
Time Cap: 30 Mins
———