Blog
Programming for the Week Commencing 15th July
Monday:
A.
Strength
5 X 4 Front Squat @75-80%
B.
Conditioning
15 AMRAP
In Pairs
42-30-18
Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar
Tuesday:
CF Barbell – Power Clean
A.
Build to a Heavy Double
B.
3 X 2 @90% of A
C.
Conditioning
3 Rounds For Time:
400m Run*
15 X Power Clean @60/40kg
Time Cap: 15 Mins
Coaches Notes: *Scale to 1km Bike
———
Crossfit Endurance – Heart Rate Chipper
27 X STOH @25/35kg
27 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 65%
21 X STOH @30/42.5kg
21 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 67%
15 X STOH @35/47.5kg
15 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 70%
9 X STOH @40/55kg
9 X Front Squats
60 Seconds Over Bar Burpees
———
Wednesday:
Conditioning
A.
10 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike / Ski
8 X Alt Pistol
Rest 3 Mins
B.
10 AMRAP
16 X KB Swings @24/16kg
8 X Cal Row
8 X HSPU / Z-Press
Rest 3 Mins
C.
10 AMRAP
16 X Burpees
64 X DUs
8 X C2B / Pull Up / Ring Row
Thursday:
A.
Strength
5 X 5 Strict Press @70%
B.
Conditioning
‘D.T’
For Time:
5 Rounds For Time:
12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg
Friday:
A.
16 EMOM
1 – 8 X DB Bench Press
2 – 12 X DB Bent Over Row
3 – Max Strict T2B* / Toes to KB*
4 – Rest
B.
5 Rounds For Time:
21 X DUs
15 X V-Up / Tuck Crunch / Sit-Up
9 X Ring Dip / HR Push Up
Coach Notes:
*Toes to Kettle Bell
*Strict T2B Progressions
Saturday:
Team WOD
In Pairs For Time:
100/80/60/40/20 Calories
90/70/50/30/10 DB Walking Lunges @22.5/15kg
*Every 3 Mins 1 Round of Synchro Cindy
5 X Synchro Pull ups / Ring Row
10 X Synchro Press ups
15 X Synchro Air Squats
Time Cap: 45 Mins
Gymnastics:
Pull Up Strength and Skill & Double Under Skill
———
Crossfit Endurance – Endurance Challenge
🐘The Elephant🐘
Male Elephant: 3500kg (Male RX)
Female Elephant: 2700kg (Female RX)
Baby Elephant (12 months): 1500kg (Scaled)
Let’s lift an Elephant!
The Rules:
1. We will be aiming to lift our chosen elephant weight from ground to overhead, combining an X number of reps, as fast as we can of course🐘😬
2. You can pick (only!) one of the below:
(Weighted) Barbell
Wall Ball
Dumbell(s)
Plate
Kettlebell
3. Start repping!
NB. You can only pick one piece of equipment for this workout! Do you want to do 450 wall balls or 70 clean & jerks? It’s up to you!💥🐘💥
———
Sunday:
Hero WOD ‘Evans’
This British Hero WOD is dedicated to Marine Tony Evans, 42 Commando RM, who died in an explosion in Afghanistan on 27/11/2008, at the age of 20.
For Time:
100 X Push-Ups
100 X Kettlebell Swings @24/16kg
100 X Toes-to-Bar
100ft Rope Climbs (accumulate over multiple ascents)
Coaches Notes: For the Rope Climb, accumulate 100ft total. If you are climbing a 15ft rope, 7 ascents are required.
Scale as needed by partitioning the workout into 10 Rounds of 10 Reps plus 1 Rope Climb per round (stop Climbs once all 7 are completed).
Programming for the Week Commencing 8th July
Monday:
Conditioning / Active Recovery
For Time In Pairs:
Buy In:
60 X Calories
10 Rounds Each (You Go I Go):
30 X DUs
20 X Russian Twists @20/15kg
10 X Burpees
Buy Out:
60 X Calories
Time Cap: 40 Mins
After Class Extra:
4 Sets:
45-60sec Pull Up Hold At Top*
Rest as much as needed
(*Use Box to mount Bar as required)
Tuesday:
Barbell
A.
Snatch Pull Under Warmup
B.
10 E2MOM
1 X Snatch + 1 X Hang Snatch @80%
C.
10 EMOM
1 Snatch @80-85%
D.
Strength
5 X 3 Snatch Pull @100-105%
———
Crossfit Endurance – Speed Intervals
5 X 4 Minutes On // 3 Minutes Off
400m Run
16 X Wall Balls
16 X DB Snatch
Max Cal Row/Bike/Ski in Remaining Time
As always, we’re aiming for consistent scores on each round!
———
Wednesday:
A.
Strength
5 X 5 Bench Press @75/80%
B.
Conditioning
5 Rounds For Time:
6 X R Arm KB Snatch @32/24kg
6 X Box Jump @24/20”
6 X L Arm KB Snatch @32/24kg
6 X Box Jump @24/20”
6 X Bar Muscle Up
Score = Time
Coaches Notes:
Today the coaching emphasis is on KB Snatch, if you already have an efficient BMU you may Rx, otherwise Scale to 6 X Strict PU + 6 X HR Push Up
After Class Extra:
30s Handstand Hold (Wall Facing)
30s Rest
45s Handstand Hold
45s Rest
60s Handstand Hold (Wall Facing)
60s Rest
ME Handstand Hold
Thursday:
A.
Skill – Rope Climb
B.
Conditioning
25 EMOM
1- 1 X Legless / 2 X Rope Climb / 3 X Scaled
2- 20s Hollow Body Hold
3- 12/8 X HR Push Up
4- 16 X Sit Up / GHD
5- 30 X DUs / DU Practice
Friday:
A.
Strength – Box Squat
20 mins to Build to a Heavy 10
B.
Conditioning – 5 Rounds
24 X Kettlebell Front Rack Lunge @24/16
12 X Toes to Bar
6 X D-Ball Over Shoulder
200m Run
Rest 30s
Time Cap: 20 Mins
After Class Extra:
3-4 Sets:
10 X DB Bicep Curl
10 X Single Arm Bent Over Row/arm
Rest as needed
Saturday
In Teams of 3:
15 AMRAP
20 X Strict Pull Up
20 X Russian Kettlebell Swing @32/24kg
Deadlift Hold @120/100kg
Rest 5 Mins
15 AMRAP
20 X DB Burpees @22.5/15kg
20 X DB Clusters
20 X Slam Ball @30/20lb
Plate Overhead Hold @20/15kg
*Partner 1+2 work through the AMRAP
**Partner 3 holds whilst the other work. IF the bar/plate is put down you ALL have to stop working!
***Rotate as needed.
Strongman Saturday!! 🚜🚚🚂💪🏽
———
Crossfit Endurance – Base & Strength Endurance
Every 3 Minutes for 30 Minutes
400m Run / Row / Ski or 800m Bike
3 X GTOH @80%
Mix up the run/row/bike/ski🏃🏼♀️🚣♂️🚴🏻♂️⛷
*This will be a tough challenge! You should be getting roughly 30 seconds of rest on each round. We will adjust the distance if needed👌
———
Sunday:
Hero Workout ‘Luce’
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
3 RFT:
1000m Run
10 X Muscle Ups
100 X Air Squats
*Wearing a weight vest 10/7kg
Programming for the Week Commencing 1st July
Monday:
A.
Strength / Skill
16 EMOM
1 – 1 X Legless Rope Climb / Rope Climb / 2 X Seated Climb
2 – Accumulate 15-30s Ring Support Hold / Ring Plank Hold / 30s Plank Hold
3 – 10m Handstand Walk / 5-10 Free Standing HS Kick Ups (w/hold) / 3 X Wall Walks
4 – Rest
B.
Conditioning
12 Min AMRAP
3 X Devils Press @22.5/15kg
6 X DB Front Rack Lunge
9 X Pull Up
12 X Press Up
Tuesday:
A.
Strength
4 X 8 Deadlift @31X1 (Tempo)
Coach Notes:
Focus on the tempo on the deadlift and not bouncing the bar on the floor, building strength throughout the movement.
B.
10 Rounds For Time:
10 X Alt DB Snatch @25/17.5kg
5 X Burpee Over DB
———
Crossfit Endurance – Suffolk Games Practice😄😈
In Pairs & For Time
Buy in:
200 Cal Row/Ski/Bike
Into:
50 X Over Yoke D-Ball Cleans @le heavy
50 X Sandbag Box Step Overs @le heavy
50 X Shuttle Runs*
*Partner A runs whilst partner B holds a plate overhead.
Time Cap: 35 Minutes
———
Wednesday:
Conditioning
30 Min AMRAP in 3’s
21-18-15-12-9-6-3
Wall Balls @15/9kg
KB Swings @32/24kg
Med Ball Sit Ups
*Follow the leader style, ALL 3 people start on different stations, rotate and complete 21 reps of each movement each before progressing through 18’s-15’s….etc
**Max Cals Bike / Row / Ski after completed, in remaining time.
Thursday:
A.
Strength
10 Sets
1 X Power Clean + 1 X Hang Squat Clean @65-70%
B.
Conditioning
10 Rounds in Pairs (YGIG)
12 X Cal Row / Ski
12 X Single Arm KB Thrusters @24/16kg (6 Each Arm)
P1 does Rd 1, P2 does Rd 2 etc
Friday:
A.
Strength
5 X 4 Back Squat @75%
B.
Conditioning
Every 3 Mins
5 Rounds
5 X Heavy D-Ball / Sandbag Over Shoulder
10 X DB Box Step Overs
Saturday:
Today most of the Gym will be at The Suffolk Games!! Therefore there will be Open Gym with suggested programming hosted by Amy Williams from 0900-1300!
Good luck to ALL OF OUR TEAMS at the comp!! 💙
Open Gym Team WOD Chipper
In Pairs For Time:
2000m Row / 5000m Bike
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball @9/6kg
30 X Pull Up / Jumping Negative / Ring Row
100 X Wall Ball
50 X Synchro Med Ball Partner Sit-Up
100 X Wall Ball
2000m Row / 5000m Bike
*Share all reps and movements as you please!
Sunday:
Hero WOD Partner ‘Helton’
3 Rounds for Time:
800m Run
30 X DB Squat Cleans (2 x 22.5/15kg)
30 X Synchro Burpees
*Run together, Share the Cleans, Burpees are synchro
Programming for the Week Commencing 24th June
Monday:
A.
Skill
Handstand Walking Technique / Progressions
B.
Conditioning:
16 EMOM
1- 16 X Wall Balls @15/9kg
2- 16 X Box Jumps 24/20″
3- 16 X Russian KB Swings @24/16kg
4- 10m Handstand Walk / 20m Bear Crawl
Tuesday:
A.
Strength
Squat Clean Cycling Warmup
B.
Conditioning
#paytheman
E2MOM
Row / Ski 250m / Bike 600m
Remaining time Squat Clean @60/40kg
Aim is to get 75 X Squat Clean
Coaches Notes: Scale Distance to Max 1 Min and Power Clean as needed.
Time Cap: 30 Mins
Wednesday:
Hero WOD ‘Wood’
Australian Government Department of Defence
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
5 Rounds For Time:
400m Run
10 X Burpee Box Jump
10 X Sumo Deadlift High-pull @42.5/30kg
10 X Thruster @42.5/30kg
1 Min Rest
Time Cap: 30 Min
After Class Extra:
3 Sets:
45s Handstand Hold
45s Rest
30s Hollow Rock
30s Rest
Thursday:
Barbell
A.
20 Mins to Work up to a Heavy Single Snatch
B.
8 EMOM
1 Rep @80% of above
C.
8 EMOM @50-60%
1 X Snatch
1 X Hang Snatch
1 X OH Squat
After Class Extra:
5 Rounds For Time:
10 X Cal Bike
10 X Air Squats
10 X Push Up
Friday:
A.
Strength
5 X 5 Push Press @70%
B.
Conditioning
20 EMOM
1 – 16 X Down Ups
2 – 16/12 Calorie Row
3 – 16 X T2B / V-Up / Med Ball Sit-Up
4 – 12/10 X Calorie Assault Bike
Saturday:
Conditioning
30 Min Running Clock – In Pairs:
0:00-10:00
You Go I Go
6 x 300m Run (3 Each)
10:00-20:00
You Go I Go
6 Rounds of 10 X Cal Row / Ski + 20 X Wall Ball @9/6kg (3 whole rounds each)
20:00 – Finish
AMRAP 21-15-9
Synchro Plate GTOH @20/15kg
Synchro Burpee
Gymnastics:
Handstand Push Up
Sunday:
Hero WOD ‘Murph’
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
For Time:
1 Mile Run
100 X Pull Up
200 X Push Up
300 X Air Squat
1 Mile Run
Rx: Wear a 10/7kg Vest
Scale: Partition Pull Up, Push Up and Air Squat to 10 or 20 Rounds in between Runs.
Programming for the Week Commencing 17th June
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
