Programming for Week Commencing 19th July —— Monday: A. Strength 5 X 5 Push Press @75% Rest 2 Mins Between Sets B. Metcon 4 Rounds For Time: 25 X Wall Ball @9/6kg 25 X V-Up 25/20 X Cals Time Cap: 16 Mins —— Tuesday: A. Skill – Handstand Walking B. Metcon 21-15-9...
Monday: Conditioning 40 EMOM (10 Rounds) 1- 4 X Manmaker @2 X 22.5/15kg 2- 24 X Sit-Up 3- ME Cals 4- Rest *Move at a steady consistent pace, aim to hit the same Cals each and every round —— Tuesday: Barbell A. 8 E2MOM 5 X Muscle Snatch @RPE 6-7 B. Snatch Complex 10...
Monday: A. Strength 3 Sets: 20 X Rear Elevated Split Squat (each leg) @RPE 8-9 *Only use load if needed to reach RPE. If using Bar load onto back rack position B. Metcon For Time: 20-15-10-5 Cals Front Squat @50/35kg 200m Sandbag Carry @30/20kg Time Cap: 15 Mins ——...
Programming for Week Commencing 28th June —— Monday: A. Strength 10 E2MOM 5 X Deadlift @RPE 8-9 B. Metcon 15 EMOM 1- 12 X Alt DB Hang Clean & Jerk @22.5/15kg 2- 10 X Burpee Over DB 3- 14/10 X Cals —— Tuesday: A. Strength 10 E2MOM 3 X Paused Split Jerk @RPE 7...
Monday: A. Strength 10 E2MOM 7 X Pendlay Row @RPE 8-9 B. Metcon 25-20-15-10-5 Cals Slamball KB Russian Swing @32/24kg Time Cap: 18 Mins —— Tuesday: Hero WOD ‘René’ Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an...
Monday: A. Strength – Push Jerk 10 E2MOM 5 X 5 @RPE 8-9 B. Metcon 3 Rounds For Time: 18/14 X Cals 15 X Sumo Deadlift High Pull @40/30kg 12 X OH Squat @40/30kg Time Cap: 15 Mins —— Tuesday: Barbell – Snatch A. Build to a 1RM B. Strength – Snatch...
Monday: A. Strength – Deadlift Build to a Heavy Technical Set of 3 B. Metcon 15 EMOM 1- 10 X GTOH @42.5/30kg + 5 X Down Up 2- ME Cals 3- Rest —— Tuesday: A. Strength – Back Squat Build to a 2RM B. Metcon For Time: 0 – 5 mins: 1000/750m Row / Ski /...
Bank Holiday Monday: WOD 1 16 AMRAP 12 X Tyre Flip 200m Run 24 X Wall Ball WOD 2 16 AMRAP Buy In: 10 X Rope Climb Then: 80 X DB Snatch @22.5/15kg 60 X DB OH Lunge @22.5/15kg 40 X Synchro Air Squat 20 X Wall Walks* Then in Remaining Time: Max Effort Synchro Burpee Over...
Monday: A. Strength – Bent Over Row 10 E2MOM (5 Sets) 7 Reps @RPE8 *Focus on Good Back Position B. Metcon – ‘Grettel’ 10 Rounds For Time: 3 X Clean & Jerk @60/40kg 3 X Bar Over Burpee *Stimulus – SPRINT! Time Cap: 10 Min —— Tuesday:...
Monday: Conditioning 30 AMRAP: 1km Row / Ski / 2.5km Bike (1.5 mile) 30 X Burpee 20 X DB Hang Clean @22.5/15kg —— Tuesday: Barbell – Power Snatch Complex A. Build to a Heavy Technical 3 Position Power Snatch Complex @RPE 8: 1 X High Hang Power Snatch 1 X Hang...
Monday: Conditioning Every 5 Mins for 5 Rounds: 30/24 X Cals 20 X V-Up* 15 X Hang Power Snatch* @35/25kg 10 X Alt OH Lunge* *Scaling: Tuck Crunch / Russian KB Swing / Back Rack Lunge / Bodyweight Lunge Then perform 5 AMRAP Max Effort Cals Total Time: 30 Mins ——...
Tuesday: A. Strength – Strict Press 5 X 5 @RPE 7-8 *Set Every 90s B. Metcon – 16 EMOM (4 Rounds) 1- 10/7 X Cals + 6 X Down Up 2- 14 X Slam Ball @12/9kg (30/20lb) 3- 8 X Hang Power Clean + 8 X Push Press @50/35kg 4- Rest —— Wednesday: A. Strength –...
Monday: A. Strength – Turkish Get Up 3 Sets: 3 X TGU (each side) @RPE 7 B. Metcon – For Time: 40-30-20-10 Cals DB Snatch @22.5/15kg V-Up / Tuck Crunch Time Cap: 18 Mins —— Tuesday: A. Strength – Pull Up + Toes To Bar 8 EMOM 1- 3-5 Strict Pull Up 2-...
Monday: A. Strength – Push Press 5 X 6 @RPE 7 Set every 90s Rest as needed B. Metcon – 3 Rounds For Time: 15 X Over Bar Burpee 12 X Deadlift 9 X Hang Power Clean 6 X STOH Time Cap: 10 Mins Rx: @70kg/50kg (RPE @7-8 Max) —— Tuesday: Conditioning Metcon...
Monday: A. Strength – Deadlift 5 X 6 @RPE 7-8 *Set Every 90s Build load over gradually over the warm up sets. If this is your first time back to training in ages take it steady and focus on moving well as your priority, remember your form dictates the load, and...
Anyone wanting to learning & develop in CrossFit we would highly recommend watching through this YouTube channel ‘Free+style Connection’ with Carl Paoli and his team: https://www.youtube.com/channel/UCwfOUdKURIHOuO-5VJBT9Ew
