Tuesday 12th Mar
Skill
EMOM 10min
1 Clean Pull, 1 Hang Squat Clean, 1 Push Press, 1 Push Jerk – Heavy
WOD
7 Rounds
8 Pull Ups
20m walking Lunge
10 Push Ups
IS THAT YOU BNY
Tuesday 19th
Gymnastics/warm up
400m run then
5 RNFT (15 min max)
2 strict HSPU (deficit if you can)
3 bar muscle up/chest to bar/ use a band if needed
4 pistols
(if you are NOT proficient in these moves please scale accordingly, ask the coach for scaled versions of these moves)
Skill
EMOM 10min
1xClean pull, 1xHang power clean, 1x push jerk, 1x Split jerk
@ 85%
WOD A)
6 min max distance row
Start with 8 burpees and do 8 on every minute
WOD B)
4RFT
3 power snatch 60/40
5 OH squats
7 T2B
Great way to get strong in your HSPU once you have one
Monday 4th Feb
Hey Guys, So what a massive couple of days with Judgement Day being a huge success and the move all but finished. Now time to get serious and get get ready for the open. You will notice a slight change in the programming, it will focus on a 6 week cycle concerntrating on strengthening a lift and a gymnastics movement to compliment that lift. Train Hard Enjoy
Strength
10min (exactly)
to find your 1RM
Front Squat
Push Press/Jerk (no split)
Power Clean
WOD
3 rounds
25 Push Ups (touch KB)
17 KB Swings 24/16
10 Dead Lifts 100/70
A Short Video of some of the kids do a WOD on Judgement Day
Sunday 13th Jan
Skill/strength
Pick a goal and work on it
WOD
5x400m run 2 min rest between Sets
2 Burpee penalty for every second difference between your slowest and fastet times
POST FASTEST TIME BURPEES TO COMMENTS TO COMMENTS!!!!
Monday 24th Dec.
Strength/skill
Hang squat snatch- build to a 1rm
OH squat
3,3,3
WOD (15min Cap)
35 HSPU
Every time you break
20 double unders
Scale HSPU to strict press @50/40%body weight.
AND HAVE A MERRY X-MAS
Thursday 20th Dec.
Strength/skill
Max distance broad jump
T2B
3RFT
10 Deadlift 90/70
12 burpees
Then
10 OH walking lunge 20/10
15 Hollow rocks
Then
30 T2B finisher
Friday 7th Dec
Skill/Strength
Max Pull Ups
1 set any how (strict, Kipping or Butterfly)
WOD
A) Tabata circuit 16 alternating rounds for reps
Squats
Pull ups
B)1km run for time
C) Tabata circuit 16 alternating rounds for reps
Hang cleans 30/45
Burpees
Monday 19th Nov
Skill/Strength
Snatch pull/Snatch
5x2x1
Deadlift 3,3,3 @98%
WOD
12 Min AMRAP
10 Lunges (each leg)
8 KB swings @24/16
6 Box jumps
Some Fun During the Gymnastics Day
-
- Gymnastics or Dancing on Acid
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- Jumping off the Beams
-
- He did better than most of us
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- Pretty Nimble for a big fella
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- Big Al looking like he is trying to kick me
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- Too Easy Mal
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- This Is how it is done
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- The naughty wall, Crossfit Style
Fri 21st Sept
SKILLMuscle snatch
STRENGTHSnatch pull
2 OTMEM @50 % of Deadlift 1RM
For 10 min
WOD
Complete
30 Front squat 30/45
30 push jerk
30 SDHP
30 thrusters
Start with 3 muscle snatches for every minute that passes perform 3 muscle snatches
Tues 18th Sep
STRENGTH/SKILLHANG SQUAT CLEAN 3,3,3,3,3 (build to a 3RM)
Aim for speed on the third pull, pulling yourself down to the bar rather than the bar to your chest, don’t forget the shrug
WOD
5 rounds of 1 min stations.
Calorie Row
Walking lunge
T2B
Rest
Do this WOD in order so the third group will start on the Third minute and finish two minutes after. Score is for reps
Post Loads and Reps to comments
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