📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 29th January🔺
🟦 CrossFit 🟦
Skill / Strength
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
WOD
Tier 1 -
Every minute on the minute for 12:00 alternate between:
Min. 1) 3 ring muscle-ups
Min. 2) max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Tier 2 -
Every minute on the minute for 12:00 alternate between:
Min. 1) 1 ring muscle-up
Min. 2) max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Tier 3 -
Every minute on the minute for 12:00 alternate between:
Min. 1) 3-6 low ring muscle-up transitions
Min. 2) max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
🟩 Engine 🟩
Complete the following:
Every 5:00 x 3 rounds:
800-m run
Then…
Every 3:00 x 5 rounds:
400-m run
🟫 The Late Club 🟫
A. 8-minute EMOM (0:45/0:15)
1) 8 DB squats @ 2 x 22.5/15kg + bar muscle-ups in the remaining time
2) bike for calories
B. 8-minute EMOM (0:45/0:15)
1) 35 double-unders + handstand push-ups in the remaining time
2) row for calories
C. 8-minute EMOM (0:45/0:15)
1) 4 wall walks + DB Snatches, alt @ 22.5/15kg in the remaining time
2) bike for calories
D. 8-minute EMOM (0:45/0:15)
1) wall balls @ 9/6kg to 10′ target
2) row for calories
Rest 2:00 b/t intervals
🔺 Tuesday 30th January🔺
🟦 CrossFit 🟦
Skill / Strength
Week 5 - for load:
Snatch, clean or jerk:
4 sets of 3 reps @ 70-80%
3 sets of 2 reps @ 80-90%
2 sets of 1 rep @ 90%+
WOD
Tier 1 -
Working for 2:00, resting for 2:00 complete 3 rounds of:
12 front squats (70/47.5 kg)
Max burpee box jump-overs
Tier 2 -
Working for 2:00, resting for 2:00 complete 3 rounds of:
12 front squats (52.5/35 kg)
Max burpee box jump-overs
Tier 3 -
Working for 2:00, resting for 2:00 complete 3 rounds of:
12 front squats (20/15 kg)
Max burpee box step-overs
🟪 Sweat 🟪
Every minute on the minute, in a “death by” style, adding 1 rep after each round, complete the following:
Min. 1 - 12 burpees
Min. 2 - 12 jumping squats
Min. 3 - 12 sit-ups
Min. 4 - 12 jumping lunges
🟥 Gymnastics 🟥
A - FULL BODY PREHAB
B - STRENGTH
Complete 3 sets:
Build to a heavy 5 (H5) push press (80-85%)
The complete the following 2 sets as 8-10 @ 85-90% of H5
8-12 strict pull-ups
C - CONDITIONING
7-minute AMRAP (for chest-to-bar pull-up reps)
200-m Run
Big set of chest-to-bar pull-ups
Rest 3-minutes
7-minute AMRAP (for HSPU reps)
200-m row
Big set of handstand push-ups*
* Strict or kipping (your choice)
Rest 3-minutes
7-minute AMRAP (for toes-to-bar reps)
400-m bike
Big set of toes-to-bars
🔺 Wednesday 31st January🔺
🟦 CrossFit 🟦
Skill / Strength
3 sets:
20 double-dumbbell overhead walking lunges
WOD
Tier 1 -
Complete as many rounds and reps as possible in 8:00 of:
40 double-unders
10 push presses (42.5/30 kg)
Tier 2 -
Complete as many rounds and reps as possible in 8:00 of:
40 double-under attempts
10 push presses (30/20 kg)
Tier 3 -
Complete as many rounds and reps as possible in 8:00 of:
30 single-unders
10 push presses (20/15 kg)
🟩 Engine 🟩
Every 4:00 for a total of 6 rounds complete:
R1 - 400-m run + max alt. DB snatch
R2 - 400-m run + max alt. DB reverse lunge
R3 - 400-m run + max KB sumo deadlift high pull
R4 - 400-m run + max burpee tuck jumps
R5 - 400-m run + max air squats
R6 - 400-m run + max distance farmers carry
🔺 Thursday 1st February🔺
🟦 CrossFit 🟦
Skill / Strength
6 sets for load:
3 deadlifts
OR
6 sets for load:
5 deadlifts
WOD
Tier 1 -
5 rounds for time:
25 KB swings (24/16 kg)
10 chest-to-bar pull-ups
Tier 2 -
5 rounds for time:
25 KB swings (24/16 kg)
10 kipping pull-ups
Tier 3 -
5 rounds for time:
25 KB swings (12/8 kg)
10 jumping chest-to-bar pull-ups
🟨 Weightlifting 🟨
A - Power clean + pause split jerk + split jerk
5 sets 1+1+1 @ 50%1RM CnJ, EMOM
B - Clean and jerk
2 x 2+1 @ 70%
2 x 2+1 @ 75%
1 x 2+1 @ 80%
1 x 2+1 @ 80-85%
2 x 2+1 @ 70%
C - Front squat + back squat
1 set of 5 + 6-10 @ 78-84%1RM FS
2 sets of 4 + 6-10 @ 80-86%1RM FS
1 set of 3 + 6-10 @ 82-88%1RM FS
Rest 3:00-4:00 b/t sets
🟫 The Late Club 🟫
For time
21 squat cleans @ 60/42.5 kg
9 wall walks
15 squat cleans @ 85/60 kg
15 ring muscle-ups
9 squat cleans @ 102.5/70 kg
21 wall-facing handstand push-ups
6 squat cleans @ 120/80 kg
27 chest-to-bar pull-ups
3 squat cleans @ 142.5/92.5 kg
🔺 Friday 2nd February🔺
🟦 CrossFit 🟦
Skill / Strength
Back squat
5-5-5-5-5+
– Max reps on the last set at the same weight at set 4
WOD
Tier 1 & 2 -
Complete as many rounds and reps as possible in 20:00 of:
100-m farmers carry (2x 24/16 kg)
200-m run
30 KB goblet squats (1x 24/16 kg)
Tier 3 -
Complete as many rounds and reps as possible in 20:00 of:
100-m farmers carry (12/8 kg)
200-m run
30 air squats
🔺 Saturday 3rd February🔺
🟪 Sweat 🟪
Complete as many rounds as possible in 30 mins of:
400-m
20 plank shoulder taps
20 sit-ups
20 air Squats
🔺 Sunday 4th February🔺
🟪 Sweat 🟪
Working for 3:00 and resting for 2:00 for a total of 6 rounds complete as many rounds as possible of:
8 line facing burpees
8 DB goblet reverse lunges
32 double unders
8 DB goblets squats
🟦 CrossFit 🟦
Skill / Strength
3 sets:
15 banded bent over rows
15 banded pull-aparts
WOD
Tier 1 -
10 rounds for time:
10 hand-release push-ups
5 single-arm KB push jerks, right
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls
Use a 24/16 kg KB
Tier 2 -
10 rounds for time:
7 hand-release push-ups
5 single-arm KB push jerks, right
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls
Use a 20/12 kg KB
Tier 3 -
6 rounds for time:
10 hand-elevated push-ups
5 single-arm KB push jerks, right
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls
Use a 12/8 kg KB
🟩 Engine 🟩
Row intervals:
2000-m row @20spm
2000-m row @22spm
2000-m row @24spm
Rest 3:00 b/t intervals
