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Programming for the Week Commencing‪ 10th June‬

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

Programming for the Week Commencing‪ 3rd June‬

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

Programming for the Week Commencing‪ 28th May‬

Tuesday:

A.

Strength

5 X 3 Bench Press @80/85% + 2 X Legless Rope Climb or Rope Pulls from floor

B.

Conditioning

5 Rounds For Quality:

10 X Single Arm DB Strict Press @22.5/15kg (Right Arm)
15 X V-Up / Sit-Up
10 X Single Arm DB Strict Press @22.5/15kg (Left Arm)
30 X Russian Twist @20/15kg Plate

———

Crossfit Endurance – Lactate Threshold

8 Min Window
50/60 Cal
In Remaining Time AMRAP
7 X Power Clean @70% 1RM
9 X T2B

5 Min Rest

8 Min Window
42/50 Cal
In Remaining Time AMRAP
5 X Power Clean @75-80%
12 X T2B

5 Min Rest

8 Min Window
34/40 Cal
In Remaining Time AMRAP
3 X Power Cleans @80-85%
15 X T2B

———

Wednesday:

A.

Strength – (Benchmark Work For May)

5 X 2 Front Squat @90%

B.

Conditioning

5 Rounds For Time:

10 X Front Squat @60/40kg
10 X Over Bar Burpee
10 X Slam Ball @30/20lb

Thursday:

A.

Strength – (Benchmark Work For May)

4 Sets For Quality

6-10 X Strict Ring Chin Ups / Negative Bar Chin Ups

Rest 60 Sec

6-10 X Strict Ring Dip / HR Push Up

Rest 60 Sec

B.

Conditioning

24 AMRAP
In Pairs

IGYG (Full Round)
6 X GTOH @50/35kg
8 X Med Ball Sit-Up
10 X Wallballs @9/6kg

Friday:

A.

Strength

5 X 4 Deadlift @85%

B.

Conditioning 

8 AMRAP
8 X Hang Squat Clean @50/35kg
32 X DUs

Rest 3 Mins

8 AMRAP
8 X Sumo Deadlift High Pull @50/35kg
200m Run

Saturday:

For Time In Pairs:

60 X Power Clean & Push Jerk @62.5/40kg
800m Run
60 X Power Snatch
800m Run
60 X Thrusters

———

Crossfit Endurance – Base and Speed

Every Minute For 21 Minutes Alternate Between

5 X D-ball to Shoulder
10 X C2B
200m Row

5 Minutes Rest

Into 3 Rounds For Time*

5 X D-ball to Shoulder
10 X C2B
200m Row

*Pace has to be significantly higher than the first part. We’re looking to push HR to 90% or over whereas in the first part we’re aiming for 80% average.

———

Gymnastics:

Ring Muscle Up

Sunday:

Spitfire In-House Mixed Pairs Comp!

Come along and support, it’s going to be a corker!! 🔥🔥🔥

Programming for the Week Commencing‪ 20th May‬

Programming for the Week Commencing‪ 20th May‬

Monday:

A.

Strength – (Benchmark Work For May)

5 X 3 Front Squat @80-85%

B.

18 EMOM

1 – 3-5 X Strict Pull Up* + 5-10 X Push Up
2 – 15 X Front Squats @45-50% of 1RM
3 – REST

*Scale to Strict Low Bar Pull Up with feet on Box or Strict Ring Row

Tuesday:

A.

Skill – Double Unders / Triple Unders

B.

Conditioning

In Pairs:

30 AMRAP

40 X Calories
40 X KB Swing @32/24kg
200m Run
40 X Burpee
40 X Wallball @9/6kg
200 X DUs

———

Crossfit Endurance – Lactate Threshold

16 AMRAP
7 X Burpee to Target
20s Row / Bike
40s Air Squat (Recovery)
*Rest to 65% MHR

4 Min Rest

12 AMRAP
5 X Burpee to Target
26s Row / Bike
40s Air Squat (Recovery)
*Rest to 67% MHR

4 Min Rest

8 AMRAP
3 X Burpee to Target
32s Row / Bike
40s Air Squat (Recovery)
*Rest to 70% MHR

*The Bike / Row is a max effort. Embrace the burn 🔥🔥

———

Wednesday:

Skill / Strength – Handstand Push-Up

Hero WOD ‘Falkel’

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

25 AMRAP:

8 X HSPU
8 X Box Jump @30/24″
1 X Rope Climb @15ft

Thursday:

Conditioning

10 AMRAP

15/12 X Calorie Row
5 X Devils Press @2 X 22.5/15kg
10 X Thruster

Rest 4 Mins

10 AMRAP

12/10 X Calorie Assault Bike
5 X D-Ball To Shoulder @50/30kg
10 X GHD / Slam Ball Sit-Up / Sit-Up

Rest 4 Mins

10 AMRAP

200m Run
5 X Pull-Up
10 X Goblet Squat @32/24kg

Friday:

Barbell – Snatch Cycling

A.


Muscle Snatch

10-8-6-4-2


Hang Power Snatch

10-8-6-4-2


Power Snatch

10-8-6-4-2

B / ACE.

3 X 4 Back Squat @80%

Saturday:

In Pairs:

35 AMRAP
 
100 X DB Burpee @22.5/15kg
80 X DB Snatch
60 X DB Alt Lunge
40 X DB Thrusters
20 X Renegade Row
10 X Burpee Bar MU / 20 X Strict Pull Up
20 X Renegade Row
40 X DB Thruster
60 X DB Alt Lunge
80 X DB Snatch
100 X DB Burpee
Max Effort Synchro Air Squat

Score = Synchro Air Squats!

Strongman Saturday 💪🏽🚜🚚🚂💪🏽

———

Crossfit Endurance – Speed & Power

27 X Deadlifts @70% 1RM
27 X Box Jumps @24/20”
27 X T2B
*Rest to 60% MHR before continuing

1000m Row
*Rest to 63% MHR

21 X Deadlift @75-80%
21 X Box Jumps
21 X T2B
*Rest to 65% MHR

1000m Run
*Rest to 67% MHR

15 X Deadlifts @80-85%
15 X Box Jumps
15 X T2B
*Rest to 70% MHR

60sec Max Cal Assault Bike

*Treat each interval as a sprint. The row/run are NOT a recovery phase. Your average HR should be at least 80%. Go lose your soul on that bike 😷☠️

———

Sunday:

Chipper For Time:

Buy In-

400m Run

Then 4 Rounds:

40 X Plate GTOH @20/15kg
10 X Burpee Box Jump Overs @24/20”
30 X Alt DB Hang Clean & Jerk @22.5/15kg

10 X DB Squat Cleans @2 X 22.5/15kg
20 X Toes to Bar

10 X Pull-Up / Ring Row

Buy Out-

400m Run

*40 Min Time Cap

Programming for the Week Commencing‪ 13th May‬

‪Monday:‬

‪Conditioning ‬

‪In Pairs For Time:‬

‪10/20/30/40/50/40/30/20/10‬

‪Burpee to Plate‬
‪Seated Wall Ball @6/4*kg‬
‪Alt DB Hang Clean & Jerk @25/17.5kg‬
‪Sandbag Alt Lunge‬ @Heavy

‪Time Cap: 40 Mins‬

‪*4kg = 10lb Slamball‬

Coaches Notes: Focus on Form and Quality over speed. Open the hip and stand straight on the plate for the Burpee. Throw the ball as high as you can from the seated position. Pick a DB slightly heavier than you would normally snatch with for the C & J.

‪Tuesday:‬

‪A.‬

‪Strength – Muscle Up Accessory Work‬

‪5 Sets‬:

‪5-8 Strict Pull Up*‬
‪Rest 60 Sec‬

‪*Scale = Strict Banded or Rx+ = Weighted Dip Belt / Vest‬

‪5-8 Strict Dip**‬
‪Rest 60 Sec‬

‪**Scale = Strict Push Up / Box Dip or Rx+ = Weighted Dip Belt / Vest‬

‪Coaches Notes: Complete one set of Pull Ups, Rest 60 Sec, then complete one set of Dips. Repeat for 5 Sets.‬

‪B.‬

Conditioning

10 AMRAP

10 X Push Press @60/40kg
20/14 X Press Ups

Rest 3 Mins

3 Rounds For Time:
25 X Sit Ups / Med Ball Sit Ups / GHD
50 X Double Unders

‪———‬

Crossfit Endurance – Lactate Threshold & Base Endurance

4 X 6 Minutes On: 2 Minutes Off

Alternate between A & B

A.
400m Run / 800m Bike
12 X Over Erg Burpees
Max Cal Row in Remaining Time

B.
400m Run / 800m Bike
12 X Over Bar Burpees
Max Rep Thrusters @35 / 25kg

*As always, aim for consistent scores in A and B.

**Aim to raise HR to 90% or higher on the row and thrusters.

‪———‬

‪Wednesday:‬

‪Barbell – Clean & Jerk‬

‪A.‬

‪15 Mins to work up to a Heavy For The Day Single Clean & Jerk‬

‪B.‬

‪8 EMOM‬
‪1 – 2 X Clean @80% of A.‬
‪2- 2 X Spilt Jerk @80% of A.‬

‪C.‬

‪3 X 4 Back Squat @75%‬

‪Thursday:‬

‪Conditioning ‬

40 EMOM
1 – 12/10 X Cal Row
2 – 12 X Alt DB Snatch @25/17.5kg
3 – 200m Run (Scale to 500m Bike)
4 – 3 X Burpee MUs / 5 X Burpee Ninja Roll Up

‪Friday:‬

A.

Strength

4 X 5 Front Squat @70/75% with 3 Sec Pause at Bottom

B.

Conditioning

In Pairs For Time:

50 X Deadlifts @140/90kg
50 X Box Jumps @30/24”
250 X DUs

50 X Wallballs @15/9kg

Time Cap: 15 Mins

‪Saturday:‬

30 AMRAP

In Pairs

10 X Over Box Burpee @24/20”
10 X Calories
10 X Single Arm DB Thruster @22.5/15kg (5 Each Side)

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

‪Gymnastics:‬

‪Core Strength Workshop! #absfordays!🔥‬

‪———‬

Crossfit Endurance – All In One Endurance 😎💪

8 EMOM – Individual
Min 1 – 5 X Squat Clean @80%
Min 2 – 12 X Wallballs

Straight into:

4 Min – With A Partner
Max Cal Assault Bike

Straight into:

8 EMOM – Individual
Min 1 – 3 X Squat Cleans @85%
Min 2 – 12 X Pull Ups

Straight into:

4 Min – With A Partner
Max Cal Rower

Straight into:

8 EMOM – Individual
Min 1 – 1 X Squat Clean @90%
Min 2 – 12 X Box Jumps

4 Min – With A Partner
Max Over Bar Burpees

*The partnered elements have one person working and one person resting. You can split the work however you think is best to get the most calories/burpees on the board!

‪———‬

‪Sunday:‬

‪Hero WOD ‘Hortman’‬

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

45 AMRAP
800m Run
80 X Air Squat
8 X Ring MU / Bar MU / Strict Pull + Push Up