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Programming for the Week Commencing‪ 16th December

Monday:

A.

Strength

4 X 6 Bench Press @70/80%

B.

Conditioning

20 AMRAP
15 X Down Ups
15 X KB Swings @24/16kg
50 X Double Unders
15 X Calorie Row / Ski/ Bike
15 X SlamBalls @30/20lbs

Tuesday:

Barbell – Clean & Jerk

A.

Build to a Heavy for the Day 1 X Squat Clean + 1 X Front Squat + 1 X Jerk

B.

10 EMOM
1 X Clean & Jerk @90% of A

After Class Extra / Accessory Work:

2-3 Sets:

10-15 X KB Front Shrug
10-15 X KB Side Shrug
10-15 X KB Rear Shrug
10-15 X Single Leg Romanian KB Deadlift (each leg)

*Rest 20 Sec between each movement

KB Shrug Variations:

Single Leg Romanian Deadlift:

———

Crossfit Endurance

I. Agility Warm Up & Drills

II. Speed Endurance

A. 10 Min Ascending Ladder

D-Ball to Shoulder (heavy)
2, 4, 6, 8, etc
Line 1, 2, 3, etc
D-Ball Carry

5 Minutes rest

B. 10 Min Ascending Ladder

5, 10, 15, 20, etc
Calories
Farmer’s Carry (heavy)
Line 1, 2, 3, etc

III. Midline Conditioning
Sideways Plank to Line 1 and back, Line 2 and back, Line 3 and back.

———

Wednesday:

Conditioning

5 Rounds:

2 Minute Window
20/14 X Calorie Bike + 20 X Box Jumps @24/20″

Rest 1 Min

2 Minute Window
20/14 X Calorie Ski / Row + 20 X DB Hang Snatch @22.5/15kg

(Rest 1 Min)

Thursday:

A.

Strength – Midline / Core

4 Sets (15 Mins to complete):

20 X Banded Lat Pull Down
Rest 1 Min
15 X Reverse Plank Leg Raise (Each Side)
Rest 1 Min

Banded Lat Pull Down:

Reverse Plank Leg Raise:

B.

Conditioning

‘Cindy’

20 AMRAP

5 X Pull Up
10 X Push Up
15 X Air Squat

Friday:

A.

Strength

15 Minutes to work up to a Heavy For The Day Front Squat

B.

Conditioning

For Time:

21-15-9

Front Squat @50/35kg
Toes To Bar / Ring / KB
Push Press @50/35kg
Down Up

Time Cap: 15 Mins

Saturday:

30 AMRAP

In Pairs
I Go You Go Relay

10 X KB Swings @32/24kg
10 X Over Box Jump @24/20″
10 X Calories

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Strongman / Strongwoman – Christmas Special!

Sunday:

‘GoddessMaker’

6 Rounds for Time:

8 X GoddessMaker* @ 2 X 17.5/12.5kg
200m Run
Rest 2 Mins

*1 GoddessMaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

WOD Courtesy of CF-L2 Coach Lisa Blevins @lb22xfit

Programming for the Week Commencing‪ 9th December

Monday:

Conditioning

For Time
In Pairs:

1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Over Partner) Burpee
50 X Synchro Air Squat
50 X Pull Up / Ring Row
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X HSPU / Z-Press
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Over Partner) Burpee
50 X Synchro Air Squat
50 X T2B / Knee Raise

Time Cap: 40 Mins

Tuesday:

A. 

Strength

4 X 6 Strict Press @70%

B. 

Conditioning

12 AMRAP

21-15-9
Hang Power Clean @50/35kg
STOH @50/35kg
Pull Up / Banded* / Ring Row

*Purple Band Max

———

Crossfit Endurance

I. Base Endurance

5 X 50 Strokes for Max Distance (Row)
90 Seconds Rest Between Sets

*Aim for consistency

II. Core Conditioning

4 Rounds for Time
20 X Mountain Climbers with One Hand on Slam Ball (alternate every other round)
20 X Slam Balls
20 X Weighted Russian Twists

———

Wednesday:

A.

Gymnastic Strength / Midline Conditioning

3 Sets:

45-60 Sec Handstand Hold / Raised Plank Hold
Rest 30 Sec
45-60 Sec Cumulative Hollow / Tuck Body Hold
Rest 30 Sec
45-60 Sec Cumulative Passive Hang / Tuck / L-Sit Hang
Rest 30 Sec

B.

For Quality:

10-1
Strict T2B / Ring / KB (or Rig)
Double KB Russian Swing
Heavy DB Deadlift

After Class Extra:

6 Rounds:

12/8 X Cal Bike
10 X Burpee to Plate

(In Pairs Relay / or rest between rounds as long as round takes)

Thursday:

Barbell – Hang Snatch

A.

15 Minutes to work up to a Heavy 1 X Hang Snatch

B. 

5 X 2 Hang Snatch @90%

C. 

4 X 4 Front Squat @70%

Friday:

Conditioning

8 AMRAP
8 X Hand Release Press Up
16 X Alt DB Squat Snatch* @22.5/15kg

Rest 5 Mins

8 AMRAP
20 X Wallball @9/6kg
40 X DU / 80 X SU

Rest 5 Mins

8 AMRAP
5 X D-Ball To Shoulder
15 X Box Jump @24/20”

*Scale to DB Snatch and DB Front Rack Squat each arm. e.g 8 X Alt DB Snatch then 8 X DB FR Squats then repeat but with DB on other side for Squats.

Saturday:

In Teams of 3

8 Rounds For Time:

15 X HSPU
15 X Thrusters @60/40kg
15 X V-Up / GHD / Med Ball Sit Up
15 X Deadlifts @120/80kg
15 X Burpees Over Bar
15 X KB Swings @32/24kg
15 X Pull ups

Time Cap: 40 Mins

Gymnastics:

🍫💪🏽⬆️
Mobility / Skill / Strength – Bar Muscle Up

———

Crossfit Endurance

I. Skill: Depth Jump into Box Jump

1 X Rep Every 20 Seconds for 5 Minutes

II. Base Endurance

From 00:00-05:00, 7/9 Cals
From 05:00-10:00, 9/12 Cals
From 10:00-15:00, 12/15 Cals

Modify as needed to suit your level of fitness!

———

Sunday:

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
22 X Alternating Dumbbell Snatch @22.5/15kg
7 X Squat Cleans @60/40kg

Programming for the Week Commencing ‪2nd December

Monday:

A.

15 Mins to 10RM Chest Elevated Glute Bridge

B.

4 Rounds For Time:

400m Run
20 X DB Devil Press @22.5/15kg

*Time Cap 20 Min

Tuesday:

A.

3 Sets:

2 AMRAP (2-4-6-8…)
Toes to Bar
Burpee
Rest 2 Mins

– RESET

B.

3 Sets:

2 AMRAP (2-4-6-8…)
DB GTOH
OH Lunge
Rest 2 Mins

– RESET

C.

3 Sets:

2 AMRAP
MAX EFFORT Cals
Rest 2 Mins

———

Crossfit Endurance

I. Speed Endurance

A. 500m Row + 25 X Over Erg Burpees

*Rest 5 Minutes*

B. 30 Cal Bike + 15 X D-Ball To Shoulder

*Rest 5 Minutes*

C. 400m Run + 25 X Lateral Jump Overs

II. Midline Conditioning
TBC

———

Wednesday:

A.

Strength – 6RM Close Grip Bench Press

B.

25 AMRAP:

200m Sandbag / D-Ball Carry
50 X Sandbag / D-Ball Get Up
50 X Sandbag / D-Ball Over Box Step Up

After Class Extra:

3 Sets:

Max Effort Chin Over Bar Hold
5 X Negative Pull-Up
Max Effort Tucked Hollow Hold

*Rest as needed

Thursday:

A.

Weightlifting – Power Clean Technique

B.

Conditioning – For Time

50 X Power Cleans @90/57.5kg
*Time Cap 12 Min

After Class Extra:

3 Sets:

60s Cumulative Side Plank Hold (Each Side)
40m Farmers Carry

*Rest as needed

Friday:

A.

5 Sets:

10 X KB Front Rack Squats
Rest 30s
10 X Strict Ring Dips
Rest 30s
200m Run
Rest 60s

B.

5 Sets:

10 X Ring Pull-up
Rest 30s
10 X DB Romanian Deadlift
Rest 30s
200m Run
Rest 60s

Goal is consistency. Your run should be EXACTLY the same each round!

Saturday:

For Time (Pairs)

200 X Cals
200 X Wallball @9/6kg
200 X Sit-up
200 X Cals

———

Crossfit Endurance

I. Agility & Running Drills

II. Base Endurance

24 E4MOM
400m Run*

*Start at an easy pace. Aim to take 5-10 seconds off your previous time each round. Finish strong!

III. Post Run Cool Down + Stretching

———

Sunday

Hero Workout ‘Lee’

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

5 Rounds:

400m Run
1 X Deadlift @155/110kg
3 X Squat Clean @85/55kg
5 X Push Jerk @85/55kg
3 X Muscle-up
1 X Rope climb @15ft

Programming for the Week Commencing ‪25th November‬

Monday:

A.

Strength

5 X 3 Back Squat @80%

B.

Conditioning

For Time:

21 X Hang Squat Clean @60/40kg
400m Run
15 X Hang Squat Clean
400m Run
9 X Hang Squat Clean
400m Run
6 X Hang Squat Clean
400m Run
3 X Hang Squat Clean

Time Cap: 18 Min

Tuesday:

A.

Strength

4 X 8 Deadlift @65-70%

B.

Conditioning

3 Rounds For Time:

6 X Box Jump @30/24”
12 X C2B Pull up
24 X KB Swings @24/16kg
48 X DU

———

Crossfit Endurance

I. Base Endurance ‘Watch the Clock’

00:00-06:00*
200/100m Run**
120 sec ME DU/SUs

06:00-12:00
400/200m Run
90 sec ME DU/SU’s

12:00-18:00
600/300m Run
60 sec ME DU/SU’s

18:00-24:00
800/400m Run
30 sec ME DU/SUs

*You rest for the remainder of the time slot after you finish your DU/SU’s.
** We’ll scale the distance to your ability. If necessary we’ll swap the run for a row!

II. Midline Conditioning

6 X 30 sec One Arm Weighted Plank: 30-60 sec rest between sets

———

Wednesday:

A.

Strength

4 X 6 Strict Press @75/80%

B.

Conditioning

For Time:

30-20-10-20-30
STOH @42.5/30kg
Over Bar Burpee

Thursday:

A.

Strength – Mid-Line

3 Rounds:
12 X V-Ups / Tuck Crunch
30 X Russian Twist @15/10kg
Rest 60 seconds after each round

B.

Conditioning

3 Rounds For Time:
In Pairs

400m Run Together
25 X Synchronised Wallballs @9/6kg
50 X Synchronised BW Lunges
25 X Pull Ups

Time Cap: 24 Mins

Friday:

A.

Strength

5 X 3 Front Squat @80%

B.

Conditioning
For Time:

21-15-9
Thruster @60/40kg
T2B

Saturday:

Conditioning

In Pairs For Time:

1000m Row
100 X DB Push Press @22.5/15kg
20 X Synchronised Down Ups
800m Row
80 X DB Push Press
20 X Synchronised Down Ups
600m Row
60 X DB Push Press
20 X Synchronised Down Ups
400m row
40 X DB Push Press
20 X Synchronised Down Ups
200m Row
20 X DB Push Press
20 X Synchronised Down Ups
100m Row
10 X DB Push Press

Gymnastics:

Toes To Bar

———

Crossfit Endurance

I. Speed Endurance

4 Rounds
1 x Heavy Sled Push
1 X Hi-Lo Agility Ladder
200m Run*
*Rest to 65% MHR

*Rest 5 Minutes*

4 Rounds
30 Sec Isometric Anderson Squat
5 x Over Plate Jumps (Increasing Height)
200m Run*
*Rest to 65% MHR

*Run:
Rnd 1: Easy
Rnd 2: Moderate
Rnd 3: Fast
Rnd 4: Faster!

———

Sunday:

SPITFIRE IN-HOUSE CHRISTMAS COMP!

Programming for the Week Commencing‪ 18th November‬

Monday:

A.

Strength

5 X 5 Strict Press @80%

B.

Conditioning

18 AMRAP

32 X Wallball @9/6kg
16 X Burpee to Plate
13 X V-Up / Tuck Crunch / Sit Up

Tuesday:

A.

10 Min Skill / Technique – Double Unders
Practice / Establish a Max Effort Set
Rx+: 10/7kg Vest

B.

Conditioning

5 Rounds For Time:

25 X DU / SU
12 X Alt DB Snatch @22.5/15kg
25 X DU / SU
8 X Single Arm DB Thruster (5 / Arm)
25 X DU / SU
4 X Devils Press

Time Cap: 15 Mins

C / ACE:

Strength

4 X 6 Front Squat @80%

———

Crossfit Endurance

I. Speed Endurance

6 Rounds for Time:
8 X Overhead Wall Slam (standing)
10 X Down Ups
Mono-structural*
*Rest to 70% MHR if applicable

*Mono-structural:
Rnd 1: 16/20 Cal Bike
Rnd 2: 70 DUs or 140 SUs
Rnd 3: 16/20 Cal Ski
Rnd 4: 70 DUs or 140 SUs
Rnd 5: 16/20 Cal Row
Rnd 6: 70 DUs or 140 SUs

II. Midline Conditioning
3 X Max Rep Hollow Rocks with max. 90 seconds rest between sets!

———

Wednesday:

A.

Strength

4 X 10 Strict Pull Ups

Scaling:
Rx+: 10/7kg Vest
Option 1: Banded (Purple / Black / Red)
Option 2: Jumping Slow Negative
Option 3: Floor Seated Small Bar

B.

Conditioning

28 AMRAP
In Pairs

30 X Calorie Row
30 X Over Erg Burpee
30 X Pull Ups
30 X Thrusters @50/35kg

Thursday:

A.

Strength

A.

20 Minutes to build to a Heavy 1 X Power Snatch + 1 X Hang Power Snatch

B.

Conditioning

For Time:

16-14-12-10-8-6-4-2
Alt DB Snatch @25/15kg
Wallballs @9/6kg
Press Ups

Time Cap: 12 Mins

Friday:

A.

Strength

4 X 5 Strict Toes To Bar

Scaling:
Option 1: Strict Toes to Rings
Option 2: Strict Toes to KB

B.

Conditioning

25 EMOM
1 – 20/14 X Calorie Bike
2 – 20/14 X Calorie Row
3 – 20/14 X Calorie Ski / 50 DU*
2 Minutes Rest

*Alternate sets between Ski & DU

Saturday:

30 AMRAP

In Pairs

50 X Thrusters @40/30kg
50 X Box Jumps @24/20″
50 X Burpee to Plate
40 X Thrusters @50/35kg
40 X Box Jumps
40 X Burpee to Plate
30 X Thrusters @60/37.5kg
30 X Box Jumps
30 X Burpee to Plate
20 X Thrusters @70/45kg
20 X Box Jumps
20 X Burpee to Plate
10 X Thrusters @80/50kg
10 X Box Jumps
10 X Burpee to Plate

Max Distance Run Together in Remaining Time (200m Lengths)

Gymnastics:

Pull Ups / Chin Ups / Chest to Bar – Strength, Technique & Cycling

———

Crossfit Endurance

I. Plyometric Warm Up and Skill

10 X (3 X Over Plate Jump into 1 X Box Jump @challenging height). Rest as needed.

II. Speed Endurance

5 X 2 Minutes On: 90 Seconds Off + 1 X 4 Minutes On

5 X Tuck Jumps
24 X Lateral Plate/Box Overs
Max Distance Row/Bike in remaining time!

Target Distance:
Scaled: 1700m (3400m Bike)
Intermediate: 2100m (4100m Bike)
Ninja: 2400m (4800m Bike)

Target distance is accumulative over all intervals combined!

———

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:

5 X Wall Ball @9/6kg
3 X HSPU
1 X Power Clean @102.5/70kg