Programming for Week Commencing 21st December

Monday: A. Strength – Sumo Deadlift High Pull 6 X 5 @RPE 8-9 Set Every 90s Build load over the first 3 sets, then perform last 3 sets at same load of @RPE 8-9 B. Metcon 5 Rounds For Time: 5 X STOH @70/50kg 10 X Deadlift @70/50kg 20/16 X Cals Time Cap: 15 Mins ——...

Programming for Week Commencing 14th December

Monday: A. Strength – Push Press 5 X 3 @RPE 7 (Set Every 90s) B. Metcon ‘20.1’ 10 Rounds For Time: 8 X GTOH @42.5/30kg 10 X Bar Over Burpee Time Cap: 15 Mins ——— Tuesday: Barbell – Clean Cycling Power Clean 10-8-6-4-2 Hang Clean 10-8-6-4-2 Clean 10-8-6-4-2...

Programming for Week Commencing 7th December

Monday: A. Strength – Snatch Grip Deadlift 5 X 5 @RPE 6 (Set Every 90s) B. Metcon Buy In: 25 X V-Up / Single Leg Alt V-Up 21-15-9 Snatch* 40/30kg 84-60-36 DU / SU* *(168-120-72) Buy Out: 25 X V-Up / Single Leg Alt V-Up Time Cap: 15 Mins *You must be able to move...

Programming for Week Commencing 2nd December

Wednesday: A. Strength – Strict Press 5 X 6 @60-70% *Perform 1 Set Every 90s B. Metcon Every 3 Mins for 5 Sets 10 X Thruster @42.5/30kg 10 X Over Bar Burpee 10 X V-Up / Tuck Crunch 40 / 80 X DU / SU Thursday: Barbell – Clean & Jerk A. 6 X 3 Clean...

Programming for the Week Commencing‪ 26th October

Monday: A. Strength – Turkish Get Up (KB / DB) Over 4 Sets Build to a Heavy Double (Both Sides) Rest 90s Between Sides B. Metcon For Time: 30-20-10 KB American Swing @32/24kg KB Goblet Forward Step Out Alt Lunge Kettlebell Sumo Deadlift High Pull *100 X DU / 200...

Programming for the Week Commencing‪ 19th October

Monday: Metcon In Pairs Buy In: 1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2) Into: 10 Rounds of; 10 X Plate GTOH @20/15kg 10 X Plate OH Lunge 12/9 X Cals *You do a round, I do a round (5 each) Cash Out: 10->1 Burpees To Plate Time Cap: 30 Mins ——...

Programming for the Week Commencing‪ 12th October

—— 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...

Programming for the Week Commencing‪ 5th October

—— 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...

Programming for the Week Commencing‪ 28th September

——— 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...

Sunday 27th September

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,...

Saturday 26th September

Team WOD For Time In Pairs: *Spilt Reps Between You 2 Rounds: 100 X Air Squat 80 X DB / KB Deadlift (2 X 25/17.5kg DB / 2 X 24/16kg KB) 60 X Box Jump 40 X HSPU / Pike Push Up / Z-Press Then… 150/100 X Cals (Boy + Girl = 125 X Cals) Score =...

Friday 25th September

A. Strength – Back Squat 4 X 4 @RPE 8 Rest 60-90s Between Sets B. Metcon For Time: 21-15-9 Thruster @42.5/30kg Toes To Bar / Strict Toes To KB Time Cap: 8 Mins

Thursday 24th September

Barbell – Clean A. Establish a 1RM Clean Or… Work on Mobility & Technique B. Accessory – Clean Pulls 3-4 Sets: 3 X Clean Pull @85-90% of 1RM Rest as needed

Wednesday 23rd September

A. Strength – Ring Muscle Up / Pull Up + Ring Dip 12 EMOM (4 Sets): 1- Ring Muscle Up OR 30s Strict Pull Up* + 30s Strict Ring Dip* (Odds) 2- Hollow Body Rock / Tuck Hollow Rock (Evens) 3- Rest Scaling Options: *Pull Up = Low Bar Seated Pull Up / Banded / Strict...

Tuesday 22nd September

Conditioning – Be Relentless Throughout!!! A. 5 AMRAP Ascending Ladder 2, 2, 4, 4, 6, 6, 8… Box Jump @30/24” KB American Swing @32/24kg Rest 2 Mins B. 5 AMRAP 12/10 X Cals 16 X Alt Pistol / Goblet Squat Rest 2 Mins C. 5 AMRAP Ascending Ladder 2, 2, 4, 4,...

Monday 21st September

A. Strength 5 X 4 Push Jerk @RPE 8 Rest 60s Between Sets B. Conditioning 14 AMRAP In Pairs: YGIG (Relay Each Round) 5 X Power Clean @60/40kg 5 X Burpee 5 X Push Jerk 5 X Burpee

Sunday 20th September

Hero WOD ‘Helton’ U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq,...

Saturday 19th September

Team WOD 30 AMRAP in Pairs: 2km Row / Ski / 5km Bike 100 X Wall Ball @9/6kg 50 X Otis Sit-Up @15/10kg Plate 30 X Alt (Single Arm) Devils Press @25/17.5kg 50 X Otis Sit-Up @15/10kg Plate 100 X Wall Ball 200 X DU / 400 X SU *Share all reps and movements as you please!...

Friday 18th September

Conditioning 30 EMOM (5 Rounds) 1- 15/12 X Cals 2- 40s Grappler Sit-Up 3- 14 X Box Jump @24/20” 4- 40s LH/RH Oblique Side Crunch (20/20) 5- 14 X DB Thruster @2 X 22.5/15kg 6- Rest

Thursday 17th September

A. Strength – Front Squat 5 X 5 @RPE 8 Rest 60-90s Between Sets B. Metcon For Time: 21-15-9* Wall Ball @9/6kg V-Up / Tuck Crunch Front Rack Lunge @50/35kg *60 X DU / 120 X SU after each set Time Cap: 14...