📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 15th January🔺
🟦 CrossFit 🟦
Skill / Strength
For load, lifting every 1:30:
Snatch, clean or jerk
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
WOD
Tier 1 & 2 -
Complete as many rounds and reps as possible in 10:00 of:
100m run
25 double unders
Tier 3 -
Complete as many rounds and reps as possible in 10:00 of:
100m run
50 single unders
🟩 Engine 🟩
Complete as many reps as possible in 20 minutes of:
Bike cals
Every 2 minutes starting at 0:00, complete 10 burpees
🟫 The Late Club 🟫
4 intervals
7-minute AMRAP
15/12 cal bike
12 deadlifts @ 70/47.5kg
9 hang power cleans
6 front squats
30 crossovers*
* These are single crossovers, not DU crossovers
7-minute AMRAP
4 shuttle runs*
25′ single arm DB overhead walking lunge @ 22.5/15kg
8 handstand push-ups
25′ single arm DB overhead walking lunge @ 22.5/15kg
12 toes-to-bar
Rest 3:00 b/t intervals
* 1 Shuttle run = 25′ out + 25′ back
🔺 Tuesday 16th January🔺
🟦 CrossFit 🟦
Skill / Strength
Every minute on the minute for 8:00 complete:
2 push presses
– Build to a heavy set of 2 reps.
WOD
Tier 1 -
5 rounds for time:
20 push presses (35/25 kg)
20 alternating front rack lunges
Tier 2 -
5 rounds for time:
12 push presses (35/25 kg)
12 alternating front rack lunges
Tier 3 -
5 rounds for time:
10 push presses (20/15 kg)
10 alternating front rack lunges
🟪 Sweat 🟪
Every minute on the minute for 24:00, working for 0:45 and resting for 0:15 alternate between:
1) row calories
2) air squats
3) alternating DB snatches
4) sit ups
🟥 Gymnastics 🟥
A - FULL BODY PREHAB
B - Strength
4 sets
8-10 close grip bench press
AMAP strict wide grip pull up
C - CONDITIONING
3 rounds of:
2:00 @ easy pace: bike/row/ski/jog
2:00 @ AMRAP: Bar muscle-ups
Movement options:
Bar muscle-ups → Jumping bar muscle-up → Chest-to-bar pull-up → Pull-up
🔺 Wednesday 17th January🔺
🟦 CrossFit 🟦
Skill / Strength
Every minute on the minute for 6:00 complete:
3 bar muscle-ups or transition drills
Tier 1 -
For time:
30-20-10
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (22.5/15 kg)
Tier 2 -
For time:
30-20-10
Burpees
Chin-over-bar pull-ups
Alternating DB snatches (15/10 kg)
Tier 3 -
For time:
21-15-9
Burpees
Jumping pull-ups
Alternating DB snatches (10/5 kg)
🟩 Engine 🟩
Row intervals
1500m row @ < 24spm (strokes per minute)
1000m row @ 24-28spm
500m row @ 28-32spm
1000m row @ 24-28spm
1500m row @ < 24spm
Rest 2:00 b/t sets
🔺 Thursday 18th January 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Complete as many rounds and reps as possible in 12:00 of:
50 thrusters (42.5/30 kg)
50 toes-to-bars
50 box jumps (24/20 in)
50 ring dips
Tier 2 -
Complete as many rounds and reps as possible in 12:00 of:
50 thrusters (35/25 kg)
50 knees-to-armpits
50 box jumps (24/20 in)
25 ring dips
Tier 3 -
Complete as many rounds and reps as possible in 12:00 of:
50 thrusters (20/15 kg)
25 hanging knee raises
50 box jumps or step-ups (20/12 in)
25 foot-assisted ring dips
🟨 Weightlifting 🟨
A - Power clean + push press + pause power jerk
5 x 1+1+1 @ 50%, EMOM
B - Clean + power jerk + split jerk
3 x 2+1+1 @ 70-75%, go every 1:30
4-6 x 1+1+1 @ 75+%, go every 1:00-1:30
C - Back squat
3 to 4 x 7 @ 74-78%
Rest 3:00 – 4:00 b/t sets
🟫 The Late Club 🟫
A - 20:00 AMRAP
10/7 cal bike
3 wall walks
50 double-unders
7 thrusters @ 60/42.5 kg
9 burpee pull-ups
B - 3 rounds
8/side powell raises
8 seated good mornings
6-8/side trap 3 raises
3-5 jefferson curls
🔺 Friday 19th January🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout
On a 10:00 clock:
Build to a heavy 3-rep deadlift
WOD
Tier 1 -
4 rounds for time:
21 deadlifts (70/47.5 kg)
3 rope climbs (15 ft)
Tier 2 -
4 rounds for time:
21 deadlifts (52.5/35 kg)
1 rope climb (15 ft)
5 strict pull-ups
Tier 3 -
4 rounds for time:
15 deadlifts (35/25 kg)
5 pull-to-stands
🔺 Saturday 20th January🔺
🟪 Sweat 🟪
Every minute on the minute for 14:00 complete:
Min 1 - 1 Turkish get up/side
Min 2 - Max burpee pull ups
Rest 2:00
Every minute on the minute for 14:00 complete:
Min 1 - 20 sit ups
Min 2 - Max shuttle runs
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
In pairs, complete
Check in: 800m run (together)
Then 10 rounds, splitting as desired of,
10 burpee pull ups
20 shoulder to overhead (52.5/35 kg) (35/25 kg) (20/15 kg)
30 air squats
Check out: 800m run (together)
🟨 Weightlifting 🟨
A - Slow pull muscle snatch + slow pull power snatch + overhead squat
5 x 1+1+1 @ 50%1RM snatch, EMOM
B - Snatch
Slow pull snatch + Snatch
3 x 2+1 @ 70-75%, go every 1:30
Snatch
3 x 2 @ 75-80%, go every 1:15
3 x 1 @ 80+%, EMOM
C - Front squat + back squat
5 + 6-10 @ 77-83%1RM FS
2 x 4 + 6-10 @ 79-85%1RM FS
3 + 6-10 @ 81-87%1RM FS
Rest 3:00-4:00 b/t sets
D - Push press
4 x 4 @ 80-86%
Rest 2:00-3:00 b/t sets
🔺Sunday 21st January🔺
🟪 Sweat 🟪
Working for 40 seconds, resting for 20 seconds for 20 minutes, alternate between:
Skipping
Hand release push ups
Dumbbell deadlifts
Bike
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
75/60-cal row
21 push jerks (60/42.5 kg)
75/60-cal row
15 push jerks (85/57.5 kg)
75/60-cal row
9 push jerks (102.5/70 kg)
Tier 2 -
For time:
60/45-cal row
21 push jerks (42.5/30 kg)
60/45-cal row
15 push jerks (52.5/35 kg)
60/45-cal row
9 push jerks (60/42.5 kg)
Tier 3 -
For time:
30/21-cal row
21 push jerks (20/15 kg)
30/21-cal row
15 push jerks (20/15 kg)
30/21-cal row
9 push jerks (30/25 kg)
🟩 Engine 🟩
Complete as many rounds and reps as possible in 20:00 of:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round
– 100 m of running = 1 rep
