Programming Nov 20th

Comment

Programming Nov 20th

Monday
Workout of the Day:

A) 8min EMOM, ALT:
2x3 Beatswings + 1 Pull-up (10 Beatswings)
5R/5L KB RDLs

B) 18min AMRAP:
200m run
9 Deadlifts (100/70 80/55 60/40)
6 Burpee BMU
*Scale BMU’s to 6 burpees + 4-6 jumping bar muscle ups, or 6 burpee pull-ups / burpee jumping pull-up.

C) Pigeon Stretch 60 Secs each side


Tuesday
Workout of the Day:

A) OHS 3RM in 15mins
Then 5x3 Reps at 80%
(Assume 3RM is 93% of Max, i.e 3RM/0.93 = 1RM)
*Strength session so those who don’t have sound OHS swap to Front Squat

B) For Time, 21-15-9:
DB Snatch (21,15,9 on each arm!)
Box Jumps

C) In Pairs, Row YG/IG:
500m, 400m, 300m, 200m, 100m
*Total of 1500m Each


Wednesday
Workout of the Day:

A) Superset for 5 Rounds:
6 Strict Pull-Ups
6 Strict HSPU

B) 15min AMRAP
6 T2B
12 Goblet Squats (24/16 20/12 16/8)
24 DUBs
200m Run

C) Nordic Holds 3x30secs YG/IG


Rowing WOD
Power Output Session

Warm-up
5 mins at 24 SPM

A) Power Output Test
7 Strokes to Hit Max Power

B) Workout
20min EMOM
10 sec Sprint >80%A
If <80% take 5min break.


Thursday
Workout of the Day:

A) 3RM TNG Power Clean in 12mins

B) For Time, Reverse Ladder 15,12,9,6,3:
Power Cleans (70/50 50/35 40/25)
Burpees Over Bar

C) Strict T2B 4x5 (no lats)
 

Friday
Workout of the Day:

A) Push Jerk 5x5 @ 70%

B) 4 Rounds For time:
12 Front Squats (60/42 50/35 40/27.5)
10 Pull-Ups (Banded Kipping)
8 Ring Dips (Press-ups)

C) Couch Stretch 90 Secs Per Side


Saturday
Workout of the Day:

“Filthy Hundred”
In Pairs For Time:
100 Box Jumps
100 Kettlebell Swings (24/16)
100 Knees to Elbows
100 Walking Lunges
100 Abmat Sit Ups
100 Wall Balls
100 Burpees
100 Double Unders (3xSU)
One person working at a time – break up the work as needed, complete in sequence.


Cave:
In Teams of 3, 40mins Time Cap:

Everyone complete:
5-10 Burpee ladder
*100m med ball run between sets
Then
Max meter row in remaining time.
*must complete 5 x Push Jerks (60/42) + 5 x DL (80/50) + 5 T2B after each effort
 

Weekly Conditioning:
Monday/Tuesday:

4min AMRAP
10 Air Squats
10 KB Russian Swings (32/24)
100m Run
 
Rest 3mins

4min AMRAP
5 Pull-Ups
5 Thrusters (BB 40/30kg)

Rest 3mins

4min AMRAP
10 Push Press (40/30kg)
10 Box Jumps

Rest 3mins

4min AMRAP
5 T2B
10 Burpees

Rest 3mins

For Time:
400m Run
40 Wall Balls
40 Abmat Situps


Thursday:
9 minute AMRAP:
200m Run
20 Air Squats
2 Wall Climbs

3 min rest

12 minute EMOM
12/10 Cal Row
12 KB Swings (Heavy)
6 Pull-Ups + 6 Burpees

3 min rest

9 minute AMRAP
30 DUBS
20 Sit-ups
10 Wall Balls

Comment

Programming 13th Nov

Comment

Programming 13th Nov

Monday
Workout of the Day:

A) Front Squat 5x3 Reps at 80%

B) 21-15-9
Push Press (50/35 40/27.5 30/20)
Burpees over bar

C) 3x1-5 Pull-Up Ladder
*Scale to Assisted/rope pulls
Rest 10secs per rep


Tuesday
Workout of the Day:

A) 12min EMOM, ALT between:
2x 3 Ring Swings + 1 Pull (3 Beatswings + 1 Pull-up/attempt)
5 Box Jumps
10 Banded Good mornings

*MU skills: No Transition after pull, see end of link below
https://www.youtube.com/watch?v=uFC2byGEEYg#action=share
*Box Jumps: Full hip extension finishing with chest up, not simply picking up knees! Step down and make each jump as explosive as possible

C) 15min AMRAP
12 Box Jumps
9 DeadLift (70/50 60/42.5 50/35)
3 Ring MUs (Bar MUs/Pull+Ring Dips/Jumping Pull-ups+Press-ups)

 

Wednesday
Workout of the Day:

A) 3RM TNG Power Snatch in 12mins

B) ‘Karabel’ 
10 Rounds for Time:
3 Snatch (50/35 40/27.5 30/20)
15 Wallballs
*RX+ 60/42.5kg
20min Time Cap

C) 2mins Ball in Upper Back
 

Rowing WOD
Warm-up
10min steady row
Stretch 5-10mins
5x100m hard 100m Easy (HR Up) 
2mins Rest

WOD
2k Test


Thursday
Workout of the Day:

A) Superset 5 Rounds
5R/5L KB/DB Single Arm OH Squats
5 Strict Pull-ups (assisted)
*Increase weight on squats

B) In Pairs, 3 Rounds Each For Time:
500/400m Row
20 OHS + 10 Ring Dips/Press-ups (40/30 30/20 20/15)
*One start on the row other on OHS+dips
*Scale OHS to thrusters for those with mobility issues

C) 2min Supine Wall Squat


Friday
Workout of the Day:

A) DL 6x2 Reps @ 85%

B) 8min AMRAP
6 T2B
6 Power Cleans (60/42.5 50/35 40/27.5)
100m Run

C) Pigeon Stretch 90 secs per side


Saturday
Workout of the Day:

In Teams of 2-3, complete 5 Rounds Each, ‘waterfall’ style:
20/15 Cal Row
20 Wallballs
20 Abmat Sit-ups
20 Burpees
*Partner one starts on the rower, as soon as they finish and move on to the WB, partner 2 starts and follows P1. Time is when last P3 finishes burpees


Cave:
In Pairs Complete 10 Rounds ALT Movements:
10 Double Russian KB Swings
100m Waiters Carry (50mR/50mL) 
1 Rope Climb
10 Slam Balls
1 Sandbag Run


Weekly Conditioning:
Monday/Tuesday:
4x7min AMRAPs, 4min Rest

A)
10/8 Cal Row
10 Ball Slams
10 Toes to bar

B)
20 Double unders (2xSU)
8 Right arm dumbbell snatches + 8 OH lunge  (R)
20 Double unders
8 Left arm dumbbell snatches + 8 OH lunge (L)

C)
10 Wallballs
10 Wallball Abmat sit-ups (Ball touches floor at head and feet)
3 Wallclimbs

D)
200m Run
15 Box jumps
10 Burpees


Thursday:
Every 4 min for 5 Rounds ALT:
Row 300/250m
12 Thrusters (35/20 – should be light and unbroken)
8 Burpee box jump overs

Run 200m
12 C2B (pull-ups/Jumping)
8 KB Swings (32/24)

Comment

Programming Nov 6th

Comment

Programming Nov 6th

Monday
Workout of the Day:

A) Every 90 Secs for 5 Rounds
6 Power Cleans @ 60% 1RM
*Focus on speed"

B) Power Repeatability Test
Complete for total reps combined: (Reps + Reps)

1 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
2 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
5 - 40s Row (Cals)
20s Rest
6 - 40s Row (Cals)
— 2:20s Rest —
9 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
10 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
13 - 40s Row (Cals)
20s Rest
14 - 40s Row (Cals)

Do not re-set rower between the 2 x 40s intervals.
Coaches, set clock intervals to 40s work / 20s rest repeated (rest period = 2 Rounds)

C) Couch Stretch 90 Secs per side


Tuesday
Workout of the Day:

A) DL Work up to a  3RM in 10mins
Then 5x3 Reps at 80%
(Assume 3RM is 93% of Max, i.e 3RM/0.93 = 1RM)

B) 8min AMRAP:
12 DB ALT Snatch (20/12.5 15/10 12.5/7.5)
12 Box Jumps
12 Abmat situps

C) Accumulate 3min Plank Hold


Wednesday
Workout of the Day:

A) 9min EMOM
35 DUBs (40 secs Practice)
8 Weighted Step-ups (4R/4L, no hinging)
Swimmers 10x(Holds+FCrawl+BStroke)

B) 3 Rounds For form:
20 TGU (16/12 12/8 8/5)
8 Strict Pull-ups (Partner Assisted)
8 Strict T2B (T2KB)
8 Strict Ring-dips (PBar/Self Assisted between boxes)
*TGU ALT arms


Rowing WOD
Session 5 - 2K Target

2 Rounds:
2x1000m @ Target 2K Pace W/ 50sec Rest
5mins between rounds


Thursday
Workout of the Day:

A) Press - 5x3 Reps at 80%
(Use 3RM From last week, calc as per DL)

B) 3 Rounds for Time:
10 Front Squats @60% 1RM
8 HSPU
200m run
1min Rest

C) In Pairs:
3x250m Row Each for time, YG/IG

 

Friday
Workout of the Day:

A) 10mins to build to a Heavy Snatch Balance

B) Alt EMOM for 20 Minutes: 1) Cal Row (18/12 15/10 12/8)
2) 15 KB Swings (24/16 20/12 16/8)
3) 10 Hollow Rocks
4) 15 Press-ups

C) 3x1-4 Pull-Up Ladder
Rest 10secs per rep
*Scale to Assisted

Saturday
Workout of the Day:

For time:
400m Run
30 Toes To Bar (Active Swings)
20 Wallballs
10 Burpees
—REST 3 MINS—
400m Run
30 Burpees
20 Toes To Bar
10 Wallballs
—REST 3 MINS—
400m Run
30 Wallballs
20 Burpees
10 Toes To Bar

-Subtract 6 mins rest from your time


Cave:
For Time:

20-1 DB Push Press
100m Sandbag carry between rounds

 

Weekly Conditioning:
Monday/Tuesday:

8 minute AMRAP:
250m row
10 Push Press BB (40/30)
10 Box jumps

4 min rest 

8 minute AMRAP
200m run
10 Wall Balls
10 KB Swings

4 min rest 

8 minute AMRAP
250m Row
10 Abmat Sit ups
10 Goblet Squat

4 min rest 

8 minute AMRAP
200m run
10 Wall Balls
10 Russian Twists

*Split group so half start on run other half on row (AD) 


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 20 Wall Balls + 2 Wall Climbs
3 – 200m Run + 20 Plate GTOH
4 – 20 Box Jumps + 15 Pull-ups

Comment

Comment

Programming Oct 30th

Monday
Workout of the Day:

A) 3 Rounds:
6/6 Lateral Slam Ball
10 Box Jumps
Swimmers 10xHold+10xFCrawl+10xBStroke

B) 20min EMOM
10 Deadlifts (70/50 60/42.5 50/35)
5-8 HSPU (Press Ups, maintain rep range)
5 Power Cleans (As per DL)
35 Double Unders (40secs Practice)

C) "Mini “Durante Core”
Complete 3 rounds:
5 Hollow rocks
5 V-ups
5 Tuck-ups
5s Hollow hold
– rest 30 Secs between rounds –


Tuesday
Workout of the Day:

A) Strict Press 15mins to build to 3RM

B) 4 Rounds of 2 mins on / 2 mins off for total T2B (16 mins)
15/12 Cal Row (45-50 secs max., scale to 8-10 as needed)
10/8 Ring Dips (First 2 Rounds UB, PBar/Press-Ups)
AMRAP T2B
Scale so that you have at least 30 secs T2B

C) Couch Stretch 90 secs per side


Wednesday
Workout of the Day:

A) 10mins Build to a heavy TGU
*Must be completed on each arm

B) CINDY
20 Minute AMRAP:
5 Pull-ups (Jumping)
10 Press-ups
15 Air Squats"

C) 2 mins Pec Stretch + 2mins Roll out Quads


Rowing WOD
Session 4 - 2K Target
2 Rounds:
4x500m @ Target 2K Pace W/ 50sec Rest
5mins between rounds


Thursday
Workout of the Day:

A) Back Squat 20mins to build to 3RM

B) For Time: Partner Double ‘Grace’
6 Rounds Each of 5 GTOH (60/42.5 50/35 40/27.5)"

C) Bench Holds 30secs on / 10secs off YG/IG
Back/Right/Left/Front


Friday
Workout of the Day:


Morning

A) Superset 5 Rounds:
5 Bench Press
5 DB Bent over Rows (5R/5L)
*Warm up to working weights first, increase in if form good

B) 15min AMRAP
10 Plate GTOH (20/15 15/10 10/5)
10 Burpees to plate
100m Run

C) Pigeon Stretch 90 secs per side

Afternoon - Halloween Team WODs


Saturday
Workout of the Day:

A) 2 rounds:
15-20 banded good mornings
8-10 Beatswings / Kipping practice
2 wall walks w/ 10-15s hold / shrugs at the top

B) ‘BRADSHAW’
10 Rounds for Time:
3 Handstand push-ups (Upscale to strict, 6xPress-up)
6 Deadlift (100/70 80/55 60/45)
12 Pull-ups (Jumping)
24 Double-unders (3xSU)

30 min time cap
Deadlift should be no more than 60-65% of 1RM


Cave:
A) ‘Love/Hate’ For Time:
10-1 Bench Press @ 75/50% BW
1-10 Burpees
*15min Time Cap
If large class (?) do floor bench

B) In Pairs YG/IG 7 Rounds:
Half Squat Sled Pulls (quick)
100m Sandbag Run
*straight into run after pulls then tag partners

Weekly Conditioning:
Monday/Tuesday:

4 min AMRAP:
9 Wallballs
15 Abmat Situps
—REST 2 MINS—-
4 min AMRAP
8 DB Power Snatches
8 Box Jump Overs
—REST 2 MINS—
4 min AMRAP
6 Ball Slams (AHAP)
6 Burpee Bar Touches
—REST 2 MINS—
Repeat


Thursday:
Alt EMOM for 10 minutes
8 Burpee Box Jumps
12 DB Push Press

AMRAP for 8 minutes
25 Double Unders
12 Goblet Squats

Alt EMOM for 10 minutes:
100m Run
8 Pull-ups + 8 Press-Ups

Comment

Programming 23rd Oct

Comment

Programming 23rd Oct

Monday
Workout of the Day:

A) 3 rounds:
8-10 Ball slams
8-10 Box jumps (focus on quality of jump)
8-10 Push-ups w/ one hand on the med ball

B) For total cal/reps
4x30Secs on/30Secs off
Cal Row
2min Rest
Burpees
2min Rest
Wall Balls

C) Mini “Durante Core”
Complete 3 rounds:
5 Hollow rocks
5 V-ups
5 Tuck-ups
5s Hollow hold
– rest 30 Secs between rounds –


Tuesday
Workout of the Day:

A) Front Squat 6x2 @ 80%

B) For Time:
10 Pull-Ups
20 KB Swings (24/16 20/12 16/8)
30 Box Jumps
40 Press-ups
50 Abmat Sit-ups
60 Burpees
10 Pull-Ups
*20min Timecap

C) 3 Rounds:
10 Powell Raises (https://www.youtube.com/watch?v=BxK60HYw760)
10 Cuban Rotations


Wednesday
Workout of the Day:

A) 8min EMOM
2 BeatSwings+2 Pull-ups (no hip pop)+2 T2B (10 BeatSwings - focus on being active)
6 Single Leg KB RDLs

B) 5 Rounds for time:
400m Run
5 Shoulder To Overhead (60/42.5 50/35 40/27.5)
9 T2B (Active Swings/T2KB)
*Feet most get higher than hips on active swings

C) Supine Wall Squat 90-120 Secs


Rowing WOD
Session 3 - 2K Target
2 Rounds:
5x400m @ Target 2K Pace W/ 40sec Rest
4mins between rounds


Thursday
Workout of the Day:

A) Push-Press 6x2 @ 80%

B) 3 Rounds for Total reps:
3min AMRAP
3 Power Snatch (50/35 40/27.5 30/20)
6 Burpees Over Bar
2mins Rest
*Start where finished last round

C) Nordic Holds 3x30Secs YG/IG
 

Friday
Workout of the Day:

A) 7min EMOM
2 TNG Power Cleans
*Increase weight if form good

B) In 3s complete for time in Tag relay:
100 Burpees+3000m Row
*Burpees to be completed before row  


Saturday
Workout of the Day:

“Jenkins”
40min AMRAP with a Partner
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 20/12 16/8)
400 meter Run
50 Pull-Ups (Jumping)
400 meter Run
50 Push-Ups (Raised)
400 meter Run
*Split work between partners as needed. Run together

Cave:
In Pairs, complete 10 Rounds, YG/IG each Movements:
100m Sandbag Run
10 Double KB Swings (Russian)
10 Slam Ball GTOS
10 Med Ball Sit-ups


Weekly Conditioning:
Monday/Tuesday:

A) 4x30secs on/30secs off Each movement:
2mins off between movements:
Frog Jumps (jumping 1/2 air squat with hands behind head)
Jumping Split Squats
Press-up
Burpees
Air Squats (rest in active squat)

B) Bench Hold 30 secs on 15secs Transition YG/IG:
Back-Right-Left-Front


Thursday:
A) Every 3 minutes for 15 mins (5 rounds):
10-15 Cal row (30-45s)
15 Russian KB Swings (heavy but unbroken)
8-12 Kipping HSPU
*Pick a number you can sustain for the 5 sets, first and second rounds should be unbroken.
Scale to 8-10 pike HSPU, or 10-15 DB Push Press.

– Rest 5 mins –

B) Every 3 minutes for 15 minutes (5 rounds):
200m Run
10-15 Knees to elbows
10-15 Push-ups (Adv. clapping push-ups)
*Pick a rep scheme suitable to maintain across all 5 rounds, not just the first!
Scale reps down so that each set can be completed in 90s – 2 mins.

*Half the class can start on A and half on B
For classes over 12 people, stagger heats by 90s on either piece to share equipment

Comment

Programming 16th Oct

Comment

Programming 16th Oct

Monday
Workout of the Day:

A) 9min EMOM
5R+5L Box ‘Touch Downs’
10 Cuban Rotations
5R+5L Lateral Slam Balls (*Dave G to use a med ball)

B) ‘Nancy'
5 Rounds For Time:
400m Run
15 OHS (42.5/30 35/25 27.5/20)

C) Pigeon Stretch 60 Secs each side


Tuesday
Workout of the Day:

A) 7min EMOM
2 High Hang Power Clean
*Increase weight if form good

B) Complete 6 rounds:
2 minutes: Row for distance
Male: Aim for 600m+
Female: Aim for 500m+
2 minutes: “Rest”
In your rest period you must complete:
Round 1 & 4: 12 Goblet squats (24/16 20/12 16/8)
Round 2 & 5: 15 HSPU/Push-ups
Round 3 & 6: 10 Burpees
*15 Secs Transition, record meters after each row
Stagger start so everyone starts on row


Wednesday
Workout of the Day:

A) Front Squat 5x3 @ 75%

B) 3 rounds For Total Wall balls AMRAP for 3 Minutes:
100m Run
15 KB Swings (24/16 20/12 16/8)
9 Pull Ups
Max Wall Ball in remaining time
Rest 2 mins

C) Plank 15 Secs on 10secs off x8 (Hollow body)


Rowing WOD
Session 2 - 2K Target

2 Rounds:
8x250m @ Target 2K Pace W/ 25sec Rest
4mins between rounds


Thursday
Workout of the Day:

A) Super set 5 Rounds:
3 Push Press @ 75%
4-6 Strict Pull-ups (Rope Pulls)

B) For Time:
25-20-15-10-5 Seated DB Press (15/10 12.5/7.5 10/5)
25-20-15-10-5 Deadlifts (70/50 60/42 50/35)
*5 Burpees after each round

C) Couch Stretch 90Secs per side


Friday
Workout of the Day:

A) 9min EMOM:
1-3mins 15 BeatSwings
4-6mins 6R+6L BB RDLs
7-9mins Swimmers (10x Raises +BStroke +FCrawl)

B) 15min AMRAP
32 DUBs
16 Box Step-Ups  
8 T2B (Active Swing/T2KB)

C) Banded Lat Stretch 60sec per side


Saturday
Workout of the Day:

In Teams of 2-3, complete for time:
2000m Row
100 Wall balls
75 Kettlebell swings 24/16
50 Push press 40/30
75 Kettlebell swings
100 Wall balls
2000m Row
(Time cap: 25 minutes)
– Split the work as needed amongst the team
– Only 1 person works at a time


Cave:
A - 10 mins on Each to Build to Heavy Reps:
Farmers Carry
Yolk Carry
*Split Class (best to do on height for Yolk)

B - In Pairs Complete 10,9,8,7,6,5,4,3,2,1 of:
Sandbag Bear Complex
Slam Balls (AHAP)
*1 Rope Climb per team between rounds
(complete movements in any order)


Weekly Conditioning:
Monday/Tuesday:

3 Rounds:
3 min AMRAP:
4 Burpees over the box 24/20
4 DB Thrusters 24/16
– Rest 3 minutes –
3 min Cal Row/AD
– Rest 3 minutes –


Thursday:
EMOM 10
10/8 Cal Row
10 Burpee
EMOM 10
35 Double Under
45s Planks Hold
EMOM 10
100m Run
3 Wall Climbs

Comment

Programming 8th Oct

Comment

Programming 8th Oct

Monday
Workout of the Day:

A) 9 Min EMOM
1-3mins 10/8 Cal No Straps Rowing (scale 40secs rowing)
4-6mins Swimmers 10 of each: Raises+BStroke+FCrawl
7-9mins 6 BB Good Mornings"

B) In 3s:
Complete 4 rounds each of:
400/300m Row
15 Push Press + 15 T2B (Active swing/T2KB)
200m Run
One athlete per movement. Progress to next movement when all athletes have finished their movement.
Aim for steady <2mins per movement (~20 to 24mins)

C) 2mins Ball in Glutes

Tuesday
Workout of the Day:

A) Superset:
5 rounds, 1 minutes rest between rounds:
5 Strict C2B (Pull-Ups/Rope Pulls
5 Strict Ring Dips (PBar/Press-ups)"

B) For Time:
3 Rounds:
6 OHS (50/35 40/27 30/20)
4 Push Jerks

3 mins Rest (Self Time)

3 Rounds:
6 Thrusters
4 Power Cleans
*Scale OH to Front Squat if mobility issues

C) 2 mins ball in Traps/Rhomboids
2 mins Roll Lats


Wednesday
Workout of the Day:

A) Push Press 4x6 @ 70%

B) In Pairs, 16 Rounds, YG/IG movements:
8 Double KB Front Squats (24/16 20/12 16/8))
4 Lengths Farmers Carry
8 Double KB Front Squats
*8 Rounds each. Rnd 1 A does Squats and B does Carries, Rnd 2 swap.
**Use DBs in large classes

C) Couch Stretch 90 secs each side


Rowing WOD
Session 2 - Target 2K Pace

2 Rounds:
8x250m @ Target 2K Pace W/ 25sec Rest
4mins between rounds


Thursday
Workout of the Day:

A) Superset:
5 rounds, 1 minutes rest between rounds:
2 Length Walking Lunge KB OH (1R+1L)
16 DB Curls (8R+8L)

B) “The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
*Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."

C) Plank 15 Secs on 10secs off x8 (Hollow body)


Friday
Workout of the Day:

A) Front Squat 4x6 @ 70%

B) 15min AMRAP
5 HSPU (Press ups)
10 DL (70/50 60/42 50/35)
15 Burpees over Bar

C) Pigeon Stretch 90 secs per side


Saturday
Workout of the Day:

In Pairs, 25min AMRAP:
50 Wall Balls
10 Clean and Jerk (60/42.5 50/35 40/27.5)
400m Run
Split Reps, both run

Cave:
In Pairs Complete 12 Rounds, YG/IG movements:
100m Farmers Carry
2 lengths Sled Pull in 1/2 Squat
10 Slam Balls
100m Med Ball Run
1 Rope Climb
*6 round each


Weekly Conditioning:
Monday/Tuesday:

5 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
-3 mins rest-
3 Min AMRAP:
10 DB Push Press
10 Box Jumps
-3 mins rest-
5 Min AMRAP:
15 KB Swings (24/16)
30 Walking Lunges
-3 mins rest-
Repeat AMRAPS


Thursday:
EMOM 12
200m Run
15 KB Swing
-3 Mins Rest
EMOM 12
12/9 Row/AD
12 T2B
-3 Mins Rest
EMOM 12
10 Burpees
15 Wallballs

Comment

Programming 2nd Oct

Comment

Programming 2nd Oct

Monday
Workout of the Day:

A) Accessory 12min EMOM
10 Lateral Wall Slams (5R/5L)
Swimmers 10 of each: Raises+BStroke+FCrawl
10 SL KB RDLs (5R/5L)

B) Power Repeatability Test
Complete for total reps combined: (Reps + Cal)

1 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
2 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
5 - 40s Row (Cals)
20s Rest
6 - 40s Row (Cals)
— 2:20s Rest —
9 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
10 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
13 - 40s Row (Cals)
20s Rest
14 - 40s Row (Cals)

Do not re-set rower between the 2 x 40s intervals.
Coaches, set clock intervals to 40s work / 20s rest repeated (rest period = 2 Rounds)."

C) Pigeon Stretch 60 Secs each side


Tuesday
Workout of the Day:

A) Super set 3 Rounds:
8 Push Press @ 65%
5-8 Strict Pull-ups (Rope Pulls)

B) 25 min AMRAP
200m single arm KB farmers walk, switch hands at 100m 24/16kg
20 Front Rack DB Lunges (20/12.5 15/10 10/7.5)
20 abmat sit-ups"

C) Couch Stretch 90 secs each side


Wednesday
Workout of the Day:

A) Accessory 12min EMOM
10 Landmines (ALT R+L)
10 Cuban Rotations
10 Weighted Step-Ups

B) 15min AMRAP Pairs YG/IG Each Movement
7 Wall Balls
7 Power Cleans (50/35 40/27.5 30/20)
7 Burpees over Bar
*A does PC then B does PC, A Burpees then B...

C) Accumulate 35 Ab roll-outs


Rowing WOD
Session 1 - 2K Target
2 Rounds:
10x200m @ Target 2K Pace W/ 20sec Rest
3mins between rounds


Thursday
Workout of the Day:

A) Front Squat 3x8 @ 65%

B) 20min AMRAP
20 Box Step-Ups
15 KB Swings
10 Pull-Ups
100m Run

C) Strict T2B 4x5 (no lats)


Friday
Workout of the Day:

A) 7min EMOM
2 High Hang Power Snatch
*Increase weight if form good"

B) Alt EMOM for 20 Minutes: 1) Cal Row (21/15  18/12 15/10)
2) 100m Run
3) 3 Wall Climbs
4) 1mins Rest"

C) Partner Straddle Stretch 3x30Secs


Saturday
Workout of the Day:

20min AMRAP
25 Deadlifts (60/42.5 50/35 40/27.5)
25 Double-Unders (3xSU)
20 Front Squats
20 Toes-to-Bar (Active Swings/T2KB)
15 Burpees
15 C2B (Pull-ups/Banded)
10 Power Cleans
10 Push Jerks
5 Power Snatch
5 Muscle ups (5 Pull Ups + 5 Ring Dips/5 Banded + 5 Press-ups) 

Cave:
A) Bench Pyramid
5-4-3-2-1-2-3-4-5
Increase weight as reps decrease

B) In Pairs ALT: 
2 Rounds 2min per station, 30secs off
5 KB Clusters
5 Tyre hammer hits
1 Rope Climb (sand bag pull)
1 Atlas GTS lift
5 Slam Balls
 

Weekly Conditioning:
Monday/Tuesday:

4 Rounds
15 Box Jumps
30 DUBs
15 KBS 24/16
- 4 min rest
3 Rounds
15 Box Jumps
30 DUBs
15 KBS 24/16
- 3 min rest
2 Rounds
15 Box Jumps
30 DUBs
15 KBS 24/16

*Self Time Rest Periods


Thursday:
Alt EMOM for 8 minutes
10/8 Cal Row
10 Burpees

AMRAP for 10 minutes
35 Double Under
10 DB Snatch 20/12.5

Alt EMOM for 10 minutes:
3 Wall Climbs
6 T2B + 6 Press-ups

Comment

Programming 24th Sept

Comment

Programming 24th Sept

Monday
Workout of the Day:

A) Power Snatch - 15mins to work to a heavy single
(limit dropping until nearing max)

B) 10min AMRAP
6 T2B (T2KB)
12 Wall Balls
18 KB Swings (24/16 20/12 16/8)

C) Hollow Hold Tabata


Tuesday
Workout of the Day:

A) Back Squat 3x60%+3x65%+3x70%+3X75%

B) In 3s:
25mins Max Distance Row
*3 Rounds of Cindy between rowing efforts

Cindy: 5 Pull-ups + 10 Press-ups + 15 Air Squats

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) 12min EMOM ALT:
Deadlift 6x65%
HSPU 5-8 (20sec HS Hold/Press-ups)

B) 15min AMRAP:
12 Box Jumps
10 DB Snatch (20/12.5 15/10 10/7.5)
6 Pull-ups

C) Accumulate 35 Ab roll-outs


Rowing WOD
Warm-up
A) 10min steady row
B) Stretch 5-10mins
C) 5x100m hard 100m Easy (HR Up)

2mins Rest 

WOD
2k Test

Abs


Thursday
Workout of the Day:

A) Power Clean - 15mins to work to a heavy single
(limit dropping unitl nearing max)

B) 12min AMRAP
5 T2B
10 Press Ups
15 Goblet Squats (24/16 20/12 16/8)
20 Double Unders

C) 2mins Rolling out Lats
2mins Ball in Upper Back

 

Friday
Workout of the Day:

A) Press 3x60%+3x65%+3x70%+3X75%

B) 5 Rounds for Time:
8 Front Rack Lunges (50/35 40/27.5 30/20)
8 Over Bar Burpees
100m Run

C) Russian Twist Tabata


Saturday
Workout of the Day:

In Teams of 3, complete:
15 Rounds of:
15 Wall Balls
10 Dead Lift (90/65 70/47 50/35)
5 Power Clean (60/42 50/35 40/27)

And: 3000m Row

Two Working + One Person Resting 


Cave:
Old School Cave (again!)

30min EMOM
2 Length 1/2 Squat Sled Pull
5 Sandbag Thrusters
1 Length Prowler Sprint
10 Slam Ball GTOS
2 Rope Climbs


Weekly Conditioning:
Monday/Tuesday:

9 minute AMRAP:
20 Wall Balls
20 KB Swings
100m Run

3 min rest

12 minute EMOM
12/10 Cal Row
15 DB Push Press
5 T2B + 5 Down-ups

3 min rest

9 minute AMRAP
30 DUBS
20 Sit-ups
10 Goblet Squats


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 500m Row
2 - 16 DB Snatch + 16 Abmat sit-ups
3 – 200m Run + 1 Wall Climb
4 – 16 Pull-Ups + 16 KB Swings (24/16)

B) In Pairs 3x20 Wall Ball Sit-ups (YG/IG Rounds) 

 

Comment

Programming 17th Sept

Comment

Programming 17th Sept

Monday
Workout of the Day:

A) Deadlift 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90% 

B) For Time:
21-15-9
Push Press (50/35 40/27.5 30/20)
Burpees Over Bar
T2B (K2E/K2H)

C) Partner straddle stretch 3x30secs


Tuesday
Workout of the Day:

A) 20min EMOM
20 Secs Top Pull-Up Hold
10 Pistols
20 Secs L Sit Support (Rings/Parallettes)
10 Hollow Rocks
20 Secs Handstand Hold

B) In 3s, For Time:
20 Sync Burpees
3k Row
20 Sync Burpees
*20 DB Walking Lunges after every row effort (20/12.5 15/10 10/7.5) 
(Only the person just off the rower to complete lunges)

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) Power Snatch 8min EMOM x 2 @80% 

B) For Time:
30-20-10 Goblet Squats (32/24 28/20 24/16)
60-40-20 Double Unders
30-20-10 C2B (Pull-Ups/Ring Rows)
60-40-20 Double Unders

-Scale C2B/Pullups reps to 20-15-10 or 15-10-5
-Scale DU’s to 30-20-10 or 15-10-5 as needed. Singles 120-80-40"

C) Pigeon Stretch 90 Secs each Side


Rowing WOD
Warm-up
4min @ 24 SPM / Easy
4min EMOM 10 Sec @ +28 SPM

WOD
5 Rounds 3mins Rest Between
4 x 20 Secs @ 120 MAS 30 Secs Easy


Thursday
Workout of the Day:

A) Bench 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90% 

B) 10min AMRAP
15 KB Swings (24/16 20/12 16/8)
10 Goblet Lunge
5 HSPU

C) Bench Holds Back/Right/Left x 30secs on 15sec Trans YG/IG


Friday
Workout of the Day:

A) Power Clean 8min EMOM x 2 @80% 

B) For time:
100 Shoulder To Overhead (50/35 40/27.5 30/20)
*Every time you break your set you must do 5 Burpees Over Bar and 5 Box Jumps 30/24

C) 2mins Ball in Upper back
2mins Lat Stretch 


Saturday
Workout of the Day:

In Paris Complete 12 Rounds of:
10 Pull-ups
15 Thrusters
20 Box Jumps
*ALT movements, A does Pull-ups, the B Thrusters and A Box Jumps , followed by B Pull-ups...


Cave:
20-1 DB Push Press
100m Sandbag carry between rounds
 

Weekly Conditioning:
Monday/Tuesday:

A) 3 Rounds of:
3 Minute AMRAP: 
15 Burpees
15 Push-Press (40/30)
AMRAP Pull-Up/Rings Rows
*:90 rest between sets

5mins Rest

B) 3 Rounds of:
3 Minute AMRAP: 
20 Goblet Squats (24/16)
30 Double Unders
AMRAP T2B
*:90 rest between sets


Thursday:
3 Rounds of Each:

A) 3 min AMRAP + 1min Rest
10 BB Push Press (20/15)
10 Air Squats
 
Rest 5mins
 
B) 3min AMRAP + 1min Rest
5 Pull-ups
10 DB Thrusters

Rest 5mins

C) 3min AMRAP + 1min Rest
5 Burpees
10 KB Swings

Comment

Programming 11th Sept

Comment

Programming 11th Sept

Monday
Workout of the Day:

A) Power Snatch 9min EMOM x 3 @75% 

B) For time:
50-40-30 KB Swings (32/24 28/20 24/16)
40-30-20 Box Jumps
30-20-10 Press-ups
*KB Swings, use a weight that you can get 15-20 UB (don’t just use your “usual weight”!)

C) 2mins Ball in Upper back
2mins Lat Stretch 


Tuesday
Workout of the Day:

A) Strict Press 5@50% 3@60% 2@70% 1@75% 1@80% 1@85%, AMRAP@90% 

B) 15min EMOM
8 Deadlifts (TNG start ~65% and add if good form)
2 Length Sled Pull in Half Squat
8 Double KB Push Jerks (As heavy as form allows)

C) Pigeon Stretch 90 Secs each Side


Wednesday
Workout of the Day:

A) Push Jerk 8x3 Reps @ 65% (From Rack)

B) 18min AMRAP
200m Run
8 Hang Power Cleans (50/35 40/27.5 30/20)
8 Front Squats
8 T2B (T2KB)

*As usual, scale T2B to high beat swings as long as active shoulders/pulling down on the bar. If just leg swinging then do T2KB

C) Couch Stretch 90secs each side


Rowing WOD
Warm-up
4min @ 24 SPM / Easy
1min @ 26 SPM
1min @ 24 SPM
1min @ 28 SPM
1min @ 24 SPM

WOD
4 Rounds 3mins Rest Between
5 x 20 Secs @ 120 MAS 40 Secs Easy
 

Thursday
Workout of the Day:

A) Power Clean 9min EMOM x 3 @75% 

B) Complete for total reps combined: (Cals + Reps)
1 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
2 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
5 - 40s Row (Cals)
20s Rest
6 - 40s Row (Cals)
— 2:20s Rest —
9 - 40s Wall Balls
20s Rest
10 - 40s Wall Balls

Do not re-set rower between the 2 x 40s intervals.
Coaches, set clock intervals to 40s work / 20s rest repeated (rest period = 2 Rounds, hence 1,2,5,6,9,10)

C) Tabata Plank 2x C/R/C/L


Friday
Workout of the Day:

A) Back Squat 5@50% 3@60% 2@70% 1@75% 1@80% 1@85%, AMRAP@90% 

B) 8min AMRAP
20 DUBs (3xSU)
100m Run
5 HSPU (Seated DB Press)

C) Nordic Holds 3x60 Secs (YGIG)


Saturday
Workout of the Day:

Hero WOD ‘Luke’

Run 400 meters
15 clean and jerks (70/47.5 60/42.5 50/35)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wallballs
Run 400 meters
45 kettlebell swings (24/16 20/12 16/8)
Run 400 meters
30 ring dips (PBar/Press-ups)
Run 400 meters
15 weighted lunges (70/47.5 60/42.5 50/35) (front or back rack)
Run 400 meters


Cave:
30 Secs Row >140/100m 90 Rest
*Rest complete 1 x Bench Press @ 75% BW, Rest 2 complete 2 x Bench, and so on until failure….(looking for 10+ Rounds)
 

Weekly Conditioning:
Monday/Tuesday:
In 3s:
ALT For 6 Rounds each:
250m Row
10 DB Push Press (20/12.5)
200m Run
10 Goblet Squats (32/24)
*Progress when all team finished individual movement

Thursday:
In 2/3s:
100/90/80/70/60/50/40/30/20/10 Cal Row
*200m Team run after every row

Comment

Programming 4th Sept

Comment

Programming 4th Sept

Monday
Workout of the Day:

A) Deadlift  1x1 @ 70%, 1x1 @ 77.5%, 4 x 3 @ 82.5%, 
1xAMRAP @ 82.5% (1-2reps in the tank every set)

B) For Time, 3 Rounds:
30 Wall Balls
20 DB snatch (20/12.5 15/10 10/7.5)
10 Pull-Ups (Reduced Reps/Ring Rows)

C) Partner straddle stretch 3x30secs


Tuesday
Workout of the Day:
A) Power Clean 9min EMOM x 3 @75% 

B) 12min AMRAP
9 Push Jerks (50/35 40/27.5 30/20)
6 Burpees over Bar
200m Run

C) Strict T2B (no lats) 4x5Reps (scale to horizontal line, slow controlled reps)


Wednesday
Workout of the Day:

A) 10min EMOM
5 Strict Pull-ups in Hollow Hold (Strict/Rope Pulls)
20 Secs Arch Hold
 

B) 10 Rounds For Time:
In Pairs Alt Movements
6 Squat Cleans (60/42.5 50/35 40/27.5
12 Ring Dips (PBbar/Assisted between Boxes)
24 DUBs
*Partner A does cleans and DUBs Round 1, B Does Dips, ALT Round 2

C) Supine Wall Squat 90 Secs


Rowing WOD
Warm-up
4min @ 24 SPM
1min @ 26 SPM
1min @ 24 SPM
1min @ 28 SPM
1min @ 24 SPM

WOD
4 Rounds 3mins Rest Between
6 x 20 Secs @ 115 MAS 20 Secs Easy


Thursday
Workout of the Day:

A) Bench Press 1x1 @ 70%, 1x1 @ 77.5%, 4 x 3 @ 82.5%, 
1xAMRAP @ 82.5% (1-2reps in the tank every set)

B) 8min AMRAP
12 Sumo DL (50/35 40/27.5 30/20)
9 Hand Power Cleans
6 HSPU (Seated DB Press)

C) Accumulate 30 Ab Roll outs


Friday
Workout of the Day:

A) Handstand Walks
10mins Practice

B) 3 Rounds For Total Reps:
45 Secs Work 15 Secs Trans
Max Cal Row
Push Press (42.5/30 35/25 30/20)
Goblet Squats
1min Rest

C) Pigeon Stretch 90 Secs each Side


Saturday
Workout of the Day:

2 Rounds For Time:
800m run
25 Chest to Bar (Pull-Ups/Ring Rows
25 OHS (50/35 40/27.5 30/20)
25 Toes to Bar (T2KB)


Cave:
‘Old School Cave’

30min EMOM
2 Length 1/2 Squat Sled Pull
5 Sandbag Bear Complex
50m Prowler Sprint
10 Slam Ball GTOS
2 Rope Climbs


Weekly Conditioning:
Monday/Tuesday:
EMOM 12
200m Run
15 KB Swing

3mins Rest

EMOM 12
25 DUBS
15 Goblet Squats

3mins Rest
EMOM 12
10/8 Cal Row
15 Wall Ball

Thursday:
9mins
400m Run
AMRAP:
5 Pull Ups (Ring Rows)
10 Press-up
15 Abmat situps

Rest 3mins

9mins
150 DUBS (2x SU)
AMRAP
15 Goblet Squats
10 KB Swings
5 T2B

Rest 3mins

9mins
500m Row
AMRAP
10 Front Rack Lunges (40kg)
10 Push Press
10 Hollow Rocks

Comment

Programming 28th Aug

Comment

Programming 28th Aug

Monday
Workout of the Day:

A) For Time, In Pairs:
200 Wall balls
600m OH Plate Carry (25/15 20/15 15/10)
150 Press-ups
600m OH Plate Carry (25/15 20/15 15/10)
*5 Synchro Burpees per plate exchange after each 600m, completed in the gym


Tuesday
Workout of the Day:

A) Back Squat  1x1 @ 70%, 1x1 @ 77.5%, 4 x 3 @ 82.5%, 
1xAMRAP @ 82.5% (1-2reps in the tank every set)

B) For Time:
21-15-9
Strict Pull-Ups (Reduced Reps/Ring Rows)
Seated DB Press (20/12.5 15/10 10/7.5)
100m Run
*Should not be able to go unbroken on pulls & press (hard scaling option)

C) 2mins Ball in Upper back
2mins Lat Stretch 


Wednesday
Workout of the Day:

A) 12min EMOM
20sec Free standing HS Hold (Wall/Wall Climb Hold)
2 Beat Swings+2 Pull-Ups (no hip pop) +2 T2B (5 BS + 1 PU/ 10 BS)
10 Wall Squats (to med ball +/-plates)

B) 12min AMRAP
10 Deadlifts (70/50 60/42.5 50/35)
10 Hand Release Press-Ups (knees)
10 Box Step-Ups

C) Russian Twist 15secs on 10secs off x8


Rowing WOD
Warm-up
4mins Easy + 4mins with 10 Hard Strokes EMOM

WOD
3 Rounds 5mins Rest Between
8 x 20 Secs @ 115MAS 30 Secs Easy

 

Thursday
Workout of the Day:

A) Power Snatch 9min EMOM x 3 @70% 

B) 10min AMRAP
12 Box Jumps
10 DB Snatch
8 T2B 

C) Supine Wall Squat 90 Secs


Friday
Workout of the Day:

A) Press  1x1 @ 70%, 1x1 @ 77.5%, 4 x 3 @ 82.5%, 
1xAMRAP @ 82.5% (1-2reps in the tank every set)

B) For Time, 5 Rounds:
9 Front Squats (60/42.5 50/35 40/27.5)
6 Push Jerks
100m Run

C) Couch Stretch 90secs per side


Saturday
Workout of the Day:

"In Teams of 3, complete:
15 Rounds of:
10 Wall Balls
10 Burpees
10 Power Clean (60/42 50/35 40/27)
And:
3000m Row

Two Working + One Person Resting 


Cave:
In 3s
24-21-18-15-12-9-6-3
Deadlifts (~BW)
Sandbag Bear Complex
*3 Prowler Sprints  (~10% BW) between rounds


Weekly Conditioning:
Tuesday:

A - AMRAP 4 mins
10 DB Push Press (20/15)
15 Box Jumps

 Rest 2mins

B - AMRAP 4mins
5 Pull-UPs
10 Goblet Squats (24/16)

Rest 2mins

C - AMRAP 4mins
5 HSPU (1 Wall Climb)
200m Run

Rest 5mins - Repeat A to C


Thursday:
In 3s, 3 Rounds for Time
500m Row
100m Farmers Carry
400m Run
100m Waiters Carry (50m R/L)

Comment

Programming 21st Aug

Comment

Programming 21st Aug

Monday
Workout of the Day:

A) Deadlift 6x3@75% + 1xAMRAP@75% (2-3reps in the tank every set)

B) 8 min AMRAP Ladder 2-4-6-8-10…
DB Push-Press (20/12.5 15/10 10/7.5)
Box Jumps
1 DBs per arm, then 2 BJ, then 2 DBS per arm, then 4 BJ etc.

1 min after WOD B
3 MIN AMRAP DOUBLE UNDERS

C) Pigeon stretch 60 secs each side


Tuesday
Workout of the Day:

A) 10min EMOM, ALT:
5 Push Jerks @ 50%
2x5 Beat Swings+1 Gymnastic (no hip pop) Pull-Up (10 Beatswings)

B) 18min Ladder, 2,4,6,8....
Burpees to Plate
Plate GTOH
*100m Run between Rounds

C) 2 mins ball in Traps/Rhomboids
2 mins Roll Lats


Wednesday
Workout of the Day:

A) Power Snatch 12min EMOM x 3 @65% 

B) 10min AMRAP
6 T2B (T2KB)
12 Wall Balls
18 DB Lunges (20/12.5 15/10 10/7.5)
*Hold DB by sides

C) Couch Stretch 90secs per side

Rowing WOD
Warm-up
2mins @ 24 SPM
1min @ 26 SPM
1min @ 24 SPM
1min @ 28 SPM
1min @ 24 SPM

WOD
4x45secs @ 110% MAS (2k split) + 45secs easy (active recovery)
3mins Rest
Repeat for 4 Rounds


Thursday
Workout of the Day:

A) Bench Press 6x3@75% + 1xAMRAP@75% (2-3reps in the tank every set)

B) 10 minute AMRAP of:
200m Run
Max rep pull-ups
*When you come off the pull-up bar, go for the next run *If you have 20* unbroken pull-ups, consider using a weight vest
*Score is number Pull-ups

C) Plank Tabata C/R/C/L x2

Friday
Workout of the Day:

A) Power Clean 12min EMOM x 3 @65% 

B) 8min AMRAP
12 KB Swings (24/16 20/12 16/8)
9 Goblet Squats
6 HSPU (one abmat or Pike Press)

C) Partner Saddle Stretch 3x30secs


Saturday
Workout of the Day:

A) 5min DUBs Ladder, 5-10-15-20.....
*Scale to ‘broken DUBS’ or 3xSU

B) 7 Rounds For Time:
7 Power snatch (60/42.5 50/35 40/27.5)
7 Bar MU (Pull-Ups/Ring Rows)
7 Lateral Burpees over the bar


Cave:
In 3s
24-21-18-15-12-9-6-3
Deadlifts (~BW)
Sandbag Bear Complex
*3 Prowler Sprints  (~10% BW) between rounds

Weekly Conditioning:
Monday/Tuesday:

7 minute AMRAP:
250m row
10 Push Press BB (40/30)
10 Box jumps

4 min rest 

7 minute AMRAP
200m run
10 Wall Balls
10 KB Swings

4 min rest 

7 minute AMRAP
250m Row
10 Press-up
10 Goblet Squat

4 min rest 

7 minute AMRAP
200m run
10 Wall Balls
10 DB Snatch

Split group so half start on run other half on row (AD) 

Thursday:
AMRAP 5mins
50 Wall Balls
Then AMRAP:
12 Box Jumps
6 T2B

Rest 5 Mins

AMRAP 5mins
40 Wall Balls
Then AMRAP:
10 KB Swings
100m Run

Rest 5 mins

AMRAP 5mins
30 Wall Balls
Then AMRAP:
6 Pull-Ups
24 DUBS

Rest 5

AMRAP 5mins
20 Wall Balls
Then AMRAP:
6 Press-Ups
12 Goblet Squats

Comment

Programming 14th Aug

Comment

Programming 14th Aug

Monday
Workout of the Day:

A) Power Clean 12min EMOM x 3 @60% 

B) 10min AMRAP
10 DL (70/50 60/42.5 50/35)
10 T2B (T2KB)
*3 Burpees on each Minute, start with burpees

C) Partner straddle stretch 3x30secs


Tuesday
Workout of the Day:

A) Press 6x3@70% + 1xAMRAP@75% (2-3reps in the tank every set)

B) For Time:
3 Rounds:
10 Squat Cleans (60/42.5 50/35 40/27.5)
200m Run

C) Pigeon Stretch 60 secs per side


Wednesday
Workout of the Day:

A) 10min EMOM ALT:
Deficit Strict HSPU 5-5-5 (HSPU/Box Press/Pike Press)
Strict MU (weighted if possible) 3-3-3 (Feet on Box/Rope Pull-Ups)

B) 15min AMRAP
8 Push Jerks (50/35 40/27.5 40/20)
16 Wall Balls
32 DUBS (3xSU)

C) Strict T2B (no lats) 4x5Reps (scale to horizontal line, slow controlled reps)


Rowing WOD

Warm-Up
2mins @ 24SPM
2mins @ 26SPM
2mins @ 28SPM

WOD
5x45secs @ 110% MAS (2k split) + 1min easy (active recovery)
5mins Rest
Repeat for 3 Rounds

Thursday
Workout of the Day:

A) Power Snatch 12min EMOM x 3 @60% 

B) In Pairs, 5 Rounds For Time:
400/300m Row
15 Push Press (50/35 40/27 30/20)
A Rows, B Push Press + Rest
*Sub in 1.2/1k on AD if 14 in class

C) Plank Tabata C/R/C/L x2


Friday
Workout of the Day:

A) Back Squat 6x3@70% + 1xAMRAP@75% (2-3reps in the tank every set)

B) For Time:
21-15-9
Pull-ups (Ring Row)
Box Jumps
KB Swing (32/24 28/20 24/16)

C) Couch Stretch 90secs per side


Saturday
Workout of the Day:

In 2/3s, Complete for Time:
60-50-40-30-20-10
Cal Row
Box Jump overs
STOH (50/35 40/27 30/20)
T2B (K2E)


Cave:
In 3s:
750/550 Cal Rowing relay
*After effort complete 10 walking lunges
*Every 3 mins 5 x team synchro Burpees (complete lunges after if came off rower)


Weekly Conditioning:
Monday/Tuesday:

3 Rounds of:

A) 3min AMRAP
10 Wall balls
5 Pull-Ups

2min Rest

B) 3min AMRAP
10 KB Swings
5 Box Jumps

2min Rest

C) 3min AMRAP
10 Goblet Squats
5 T2B

5mins Rest - back to A


Thursday:
Every 3 min for 30 mins:
10/8 cal row
10 DB thrusters 15/10kg
10 Burpees

Stagger starts on Rower 0-1-2mins (if taking longer than 45secs on the rower then reduce cals)

Comment

Programming 7th Aug

Comment

Programming 7th Aug

Monday
Workout of the Day:

A) Power Snatch - 15mins to work to a heavy single
(limit dropping unitl nearing max)

B) 10min AMRAP
6 T2B (T2KB)
12 Wall Balls
18 KB Swings (24/16 20/12 16/8)

C) Hollow Hold Tabata


Tuesday
Workout of the Day:

A) Back Squat 3x60%+3x65%+3x70%+3X75%
Superset with:
Strict Pull-ups 5-8 (Assisted)

B) In 3s:
Complete 3 rounds each of:

500m Row
300m Run
100m Farmers Carry

One athlete per movement. Progress to next movement when all athletes have finished their movement.
i.e A does not progress from row to run until B & C have finished run and carry.
Aim for steady 2-2:30min per movement (~20-25mins)

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) 12min EMOM ALT:
Deadlift 6x65%
HSPU 5-8 (20sec HS Hold/Press-ups)

B) 15min AMRAP:
12 Box Jumps
9 Push Jerks (50/35 40/27.5 30/20) 
6 Ring Dips (Pbar/Press-ups)

C) Accumulate 35 Ab roll-outs


Rowing WOD
60 Secs @ 105% MAS x4 + 60secs Easy
3 Sets, 3mins between sets


Thursday
Workout of the Day:

Power Clean - 15mins to work to a heavy single
(limit dropping until nearing max)

B) 12min AMRAP
5 Pull-Ups (Ring Rows)
10 Press Ups
15 Air squats
20 Double Unders

C) 2mins Rolling out Lats
2mins Ball in Upper Back


Friday
Workout of the Day:

A) Press 3x60%+3x65%+3x70%+3X75%
Superset with:
Single Leg RDL 6R/6L (Good Form)

B) 5 Rounds for Time:
8 Front Squats (60/42 50/35 40/27.5)
8 Over Bar Burpees
100m Run

C) Russian Twist Tabata


Saturday
Workout of the Day:

30 min AMRAP
In Pairs:
10 P Clean & Jerk (60/42 50/35 40/27.5)
20 Pull-Ups (Banded)
30 Burpees
400m Run

Split rep both run


Cave:
In 3s:
750/550 Cal Rowing relay
*After effort complete 10 walking lunges
*Every 3 mins 5 x team synchro Burpees (complete lunges after if came off rower)

 

Weekly Conditioning:
Monday/Tuesday:

A) 9 minute AMRAP:
20 Wall Balls
20 KB Swings
100m Run

3 min rest

B) 12 minute EMOM
12/10 Cal Row
15 DB Push Press
5 T2B + 5 Down-ups

3 min rest

C) 9 minute AMRAP
30 DUBS
20 Sit-ups
10 Goblet Squats


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 500m Row
2 - 16 DB Snatch + 16 Abmat sit-ups
3 – 200m Run + 1 Wall Climb
4 – 16 Pull-Ups + 16 KB Swings (24/16)

B) In Pairs 3x20 Wall Ball Sit-ups (YG/IG Rounds) 

Comment

Programming 31st July

Comment

Programming 31st July

Monday
Workout of the Day:

A) Deadlift 5@50%+3@60%+2@70%+1@75%+1@80%+AMRAP@85% (100% Relative intensity)
Push Jerk 5x3 @ 70% (From rack, ~60secs rest, for speed and form)

B) 8min AMRAP
8 HSPU (Pike Press/ Seat DB Press)
10 Goblet Squats (24/16 20/12 16/8)
100m Run

C) Partner straddle stretch 3x30secs
 


Tuesday
Workout of the Day:

A) 12min EMOM
2/3 Ring MU (Feet on Box/rope pull)
5R/5L Bulgarian Split Squat DB (foot raised 6inch)
8 HSPU (Pike Press/Seated DB Press)

B) For Time:
3 Rounds:
9 Push Press (50/35 40//27.5 30/20)
20 Double Unders (3x SU)

2mins rest (self time)
3 Rounds for time:
12 Push Jerk
20 Double Unders

C) L Sit hang - 6x 10secs on 10 secs off


Wednesday
Workout of the Day:

A) Power Snatch 8min EMOM 3x80%

B) 5 Rounds for Total Wall Balls:
90secs on 90secs off:
10 Burpees (8 / 6)
Max Effort Wall Balls"

C) Accumulate 35 Ab roll-outs


Rowing WOD

3x90sec @ 100% MAS (2k split) 90secs Easy x3 3mins between sets

Thursday
Workout of the Day:

A) Bench (close grip) 5@50%+3@60%+2@70%+1@75%+1@80%+AMRAP@85% (100% Relative intensity) 
Speed Front Squat 5x3 @ 70% (~60secs rest)

B) 8min AMRAP
15 Box Jumps
12 DB Snatch (20/12.5 15/10 10/7.5)
10 Pull Ups (Reduced Reps >4/Ring Rows)

C) Couch Stretch 90 secs per side


Friday
Workout of the Day:

A) Power Clean 8min EMOM 3x80%

B) 15mins AMRAP
20 Box Step -Ups
10 Deadlifts (80/55 70/47.5 60/40)
5 Ring Dips (PBar/Self Assisted box dips)

C) Pigeon stretch 60 secs each side


Saturday
Workout of the Day:

Heavy Partner ‘Air Force WOD’, For Time:
Starting with 4 synchro burpees EMOM
30 Thrusters (50/35 40/27.5 30/20)
30 SDHP
30 Push Jerk
30 OHS
30 Front Squat


Cave:
In 3s
24-21-18-15-12-9-6-3
Deadlifts (~BW)
Sandbag Bear Complex
*3 Prowler Sprints  (~10% BW) between rounds


Weekly Conditioning:
Monday/Tuesday:
5min AMRAP
10 DB Snatch (20/15)
15 Box Jumps

Rest 3mins

5min AMRAP
5 Pull-UPs
10 Goblet Squats (24/16)

Rest 3mins

5min AMRAP
5 HSPU (1 Wall Climb)
200m Run

Rest 3mins

5min AMRAP
5 T2B
10 Wall Balls

Rest 3mins

5min AMRAP
10 KB Swings (24/16)
25 DUBS

Thursday:
5x 4min AMRAPs
3 Power Cleans (60/42 50/35 40/27.5)
6 Push-Ups
9 Air Squats
12 Deadlift

Then Rest 2 Minute

Comment

Programming 24th July

Comment

Programming 24th July

Monday
Workout of the Day:

A) Power Snatch 9min EMOM x 3 @75% 

B) 10 Rounds For Time: 
7 Burpees
5 Box Jumps
3 Toes to Bar"

C) Accumulate 30 AB Rollouts


Tuesday
Workout of the Day:

A) Back Squat 5@50%+3@60%+2@70%+1@75%+1@80%+AMRAP@85% (100% Relative intensity)
Weighted Ring Dip 5-5-5 (Ring Dips/Assisted)

B) 9min AMRAP
30 DUBs (3xSU)
10 KB Swings (24/16 20/12 16/8)
10 Pull-ups

C) Couch Stretch 60 Secs per side


Wednesday
Workout of the Day:

A) 10mins Walking Handstand Practice

B) 20min AMRAP
4 TGU (24/16 20/12 16/8)
20 Wall Balls
200m Run

C) Nordic Drops 3x5

Rowing

MAS (Maximal Aerobic Speed) - Aerobic Power conditioning

5x2mins @ 95%MAS (2k split) + 2min active recovery x2

3min Rest between sets

 

Thursday
Workout of the Day:

A) Power Clean 9min EMOM x 3 @75% 

B) 3 Rounds 1min on 1min off
For Reps:
- Max Cal Row
- Rest
- Max Thrusters (20/15)
- Rest

C) Tabata Plank 2x C/R/C/L


Friday
Workout of the Day:

A) Strict Press
5@50%+3@60%+2@70%+1@75%+1@80%+AMRAP@85% (100% Relative intensity)
Strict MU (weighted if possible) 4-3-3 (Feet on Box/Rope Pull-Ups)

B) 10min AMRAP
10 Deadlift (80/57 70/50 60/42) 
8 HSPU (Pike Press)
100m Run

C) Partner Saddle Stretch 3x30secs


Saturday
Workout of the Day:

A)10min EMOM
20 Sec Handstand Hold
10 Beat Swings (Bar or Rings)

B) Triple Jackie , Teams of 3 For time:
3km Row
150 Thrusters (20/15)
90 Pull ups


Cave:
A) 10mins to Build to a heavy 3 Rep Bamboo Squat

B) 10mins to Build to a heavy 3 Trap Bar Deadlift

C) In Pairs, ALT
10-1 Burpees + 1-10 Cal Row
KB Famers Hold

Round 1:
A - 10 Burpees + 1 Cal
B - KB Hold

Round 2: 
A - KB Hold
B -10 Burpees + 1 Cal


Weekly Conditioning:
Monday/Tuesday:

3 Rounds:
In 2m30 complete: 
10 BB Strict Press (40/27.5)
500/400m Row
2min Rest

5 Min Rest after last round

3 Rounds
10 BB Push Press (40/27.5)
30 Burpees
2min Rest
3x20 Wall Ball Sit-ups


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 20 Wall Balls + 2 Wall Climbs
3 – 200m Run + 20 Plate GTOH
4 – 20 Box Jumps + 15 Pull-ups

Comment

Programming 17th July

Comment

Programming 17th July

Monday
Workout of the Day:

A) Deadlift 3@65%, 3@72.5%, 3x5@77.5 + 1xAMRAP@77.5% 
Push Jerk 5x3 @ 65% (From rack, ~60secs rest, for speed and form)

B) 8min AMRAP
9 Pull-Ups
12 Goblet Squats
100m Run

C) Pigeon stretch 60 secs each side


Tuesday
Workout of the Day:

A) 15min EMOM
2/3 Ring MU (Feet on Box/rope pull)
10 Hollow Rocks
20sec Handstand Hold

B) 15min AMRAP
6 T2B (K2H)
6 Push Press (50/35 40/30 30/20)
12 Box Jumps

C) 2mins Ball in Upper back


Wednesday
Workout of the Day:

A) Power Snatch 9min EMOM x 3 @70% 

B) 12min Ladder
5,10,15...
Wall Balls
Abmat situps
*20 DUBs between Rounds

C) Nordic Drops 3x5


Rowing WOD

Warm-up
10min steady row

5x200m hard 200m Easy

WOD
3x1000m all out
*6min Rests


Thursday
Workout of the Day:

A) Bench (close grip) 3@65%, 3@72.5%, 3x5@77.5 + 1xAMRAP@77.5% 
Speed Front Squat 5x3 @ 65% (~60secs rest)

B) 8min AMRAP
6 OHS (40/27 30/20 20/15)
6 Burpees Over Bar
6 C2B

C) Couch Stretch 90 secs per side

Friday
Workout of the Day:

A) Power Clean 9min EMOM x 3 @70% 

B) For time:
400 Meter Run buy-in and cash-out

Three rounds of:
12 KB Swings Russian (32/24 28/20 24/16)
10 HSPU
8 Goblet Squats

C) L Sit hang - 6x 10secs on 10 secs off


Saturday
Workout of the Day:

Partner WOD, split work as you want
*DB can never touch the floor, 200m row penalty
100 DB Thruster (20/12.5 15/10 12.5/7.5)
100 Box Jumps 30/24
100 DB Lunges – Hold any way you wish
100 Wall Ball
100 DB Push Press
100 Burpees
800m (run together… with DB)


Cave:
In Pairs
EMOM ALT:
Max Cal Row
12 KB Swings 24/16
*Until 500/400 Cal (250/200 Cal if singles)


Weekly Conditioning:
Monday/Tuesday:

A) - AMRAP 5 mins
10 DB Push Press (20/15)
15 Box Jumps

 Rest 3mins

B) AMRAP 5mins
5 Pull-UPs
10 Goblet Squats (24/16)

Rest 3mins

C) AMRAP 5mins
5 HSPU (1 Wall Climb)
200m Run

Rest 3mins

D) AMRAP 5mins
5 T2B
10 Wall Balls

Rest 3mins

E) AMRAP 5mins
10 KB Swings (24/16)
25 DUBS


Thursday:
A) AMRAP 3 mins
20 DUBs
10 KB Swings (24/16)
 
Rest 3mins

B) 12 min EMOM:
1 - 12/10 Cal Row
2 - 6 Pull-Ups + 6 Push Press (BB 40/30)
3 - 6 DB Front Squats + 1 Wall Climb

Rest 4mins

C) 12 min EMOM:
1 - 12 Burpees
2 - 6 T2B + 6 Box Jumps 30/24
3 - 6 Press-ups + 6 DB Thrusters

Rest 4 mins

D) In Teams of 3: 
12x200m Row Relay

Comment

Programming 10th July

Comment

Programming 10th July

Monday
Workout of the Day:

A) Power Clean 12min EMOM x 3 @65% 

B) Strength in Depth qualifier 21-15-9
Ground to Overhead (40kg/30kg)
Burpees over the bar"

C) Pigeon stretch 60 secs each side


Tuesday
Workout of the Day:

A) Back Squat 3@65%, 3@72.5%, 3x5@77.5 + 1xAMRAP@77.5% 
Weighted Ring Dip 5-5-5 (Ring Dips/Assisted)

B) 9min AMRAP
5 C2B (Pull-ups/Ring Rows)
10 Press-ups
20 DUBs

C) Tabata Plank 2x C/R/C/L


Wednesday
Workout of the Day:

A) Beatswing & HSPU Skills +12 EMOM
10 Beatswings/5 Gymnastics Kipping Pull-ups (no hip pop)
1 Length Lunge KB OH Right
5 Deficit HSPU (HSPU/2 Wall Climbs)
1 Length Lunge KB OH Left

B) AMRAP for 8 Minutes:
Buy In: Run 400m
1 Power Clean +
2 Hang Power Clean +
3 Jerks (Complex must be unbroken) (70/50 60/42 50/35)
6 Toes to Bar
– Rest 2 mins
Repeat 1 more AMRAP
Score is 2 scored added

C) 2mins Ball in Upper back

Rowing WOD
Warm-Up
2x 1min @ 20+24+28 SPM (6mins total)

VO2 Max Intervals
5 x 3mins Hard, 3mins Light
Hard = 30-34 SPM
Easy - 20 SPM (just keep moving)


Thursday
Workout of the Day:

A) Power Snatch 12min EMOM x 3 @65% 

B) 12min AMRAP
10 Goblet Squats (24/16 20/12 16/8)
5R/5L KB Snatch
10 Pull-UPs (jumping)

C) Accumulate 30 AB Rollouts

Friday
Workout of the Day:

A) Press 3@65%, 3@72.5%, 3x5@77.5 + 1xAMRAP@77.5% 
Strict MU (weighted if possible) 4-3-3 (Feet on Box/Rope Pull-Ups)

B) 6 Sprint Sets:
200m sprint
21 KBS 32/24kg
*2 min rest

C) Couch Stretch 90secs per side


Saturday
Workout of the Day:

Cash In: 800m Run
21-15-9
Sumo Deadlift High Pull (42.5/30 35/25 30/20) 
HSPU
Straight into:
21-15-9
Hang Snatch
Lateral Burpees
Cash Out: 800m run


Cave:
2x50m Waiter's Carry (R+L)
5 Rounds:
10 KB Lunge
100m Run

2x50m Waiter's Carry (R+L)
5 Rounds:
10 Goblet Squats
100m Run

2x50m Waiter's Carry (R+L)
5 Rounds:
10 KB Swings
100m Run

KB - 24/16kg


Weekly Conditioning:
Monday/Tuesday:

8 minute AMRAP:
250m row
10 Push Press BB (40/30)
10 Box jumps

4 min rest 

8 minute AMRAP
200m run
10 Wall Balls
10 KB Swings

4 min rest 

8 minute AMRAP
250m Row
10 Abmat Sit ups
10 Goblet Squat

4 min rest 

8 minute AMRAP
200m run
10 Wall Balls
10 Russian Twists

Split group so half start on run other half on row (AD) 


Thursday:

A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 8 T2B + 16 KB Snatch
3 – 40 Double-Unders + 16 KB Swings (Russian)
4 – 8 Pull-Ups + 16 DB Thrusters

B) Tabata Plank 2x C/R/C/L

Comment