——

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

——

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

——

———

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

———

Hero WOD ‘Hammer’

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

5 Rounds For Time:

5 X Power Clean @60/40kg (Odds)
10 X Front Squat @60/40kg
5 X Jerk @60/40kg
20 X Pull-Up* (Evens)

Rest 90s Between Rounds

Time Cap Per Round (Not including Rest): 4.5 Mins

Overall Time Cap: 30 Mins

*Scaling: Low Bar Pull / Strict Ring Row