📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 19th February🔺
🟦 CrossFit 🟦
Skill / Strength
Build to a heavy 3-rep push press
WOD - BENCHMARK 17.5
Tier 1 & 2 -
10 rounds for time
9 thrusters (42.5/30 kg)
35 double-unders
Tier 3 -
10 rounds for time:
9 thrusters (20/15 kg)
35 single-unders
🟩 Engine 🟩
5 rounds, each for time:
24/30-calorie bike
Rest 2:00 between rounds.
Rounds in 2:30 or less.
Advanced athletes push for sub-2:00. Use any available bike.
🟫 The Late Club 🟫
Part A - squat prog W2D1:
Pause back squat + back squat
5 x 3+5 @ 57% 1RM
Part B - accessory (as supersets):
Pendlay row 4 x 8
BTN strict press 4 x 10 @ 40% of 1RM strict press
Part C -
In pairs:
100 cal row
200-m sled pull
100 cal row
50 synchro DB snatches
100 cal row
50 synchro burpees
100 cal row
50 synchro wall balls
100 cal row
50 synchro v-ups
Part D - squat prog W2D2 (to be done independently)
Back squat 5 x 8 @ 57% 1RM
Single leg deadlifts 3 x 10
Unilateral farmers carry 3 x 100 ft
🔺 Tuesday 20th February🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 2:00 for 4 rounds:
6 box jumps (30/24 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
Tier 2 -
Every 2:00 for 4 rounds:
6 box jumps (24/20 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
Tier 3 -
Every 2:00 for 4 rounds:
6 box jumps (12 in)
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
🟪 Sweat 🟪
Working for 3:00, resting for 1:00 for a total of 5 rounds complete:
100-m run
Then AMRAP of…
7 down ups
5 single DB/KB deadlifts
3 single DB/KB squat cleans
🟥 Gymnastics 🟥
FINAL WEEK OF THIS STRENGTH CYCLE 🔁
A - FULL BODY PREHAB
B - STRENGTH
Complete 3 sets:
Build to a heavy (H2) push press (88-94%)
The complete the following 2 sets as 4-6 @ 85-90% of H2
8-12 strict pull-ups
C - CONDITIONING
For time*
75 DB snatches, alt @ 22.5/15kg
50 chest-to-bar pull-ups
25 handstand push-ups
* Complete reps in any order you want (E.g. 5 rounds of 15-10-5)
🔺 Wednesday 21st February🔺
🟦 CrossFit 🟦
Skill / Strength
Week 8 - for load:
Snatch, clean or jerk:
2 sets of 5 reps @ 50-60%
3 sets of 4 reps @ 60-70%
2 sets of 3 reps @ 65-75%
WOD
Tier 1 -
Complete as many rounds and reps in 10:00 of:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Tier 2 -
Complete as many rounds and reps in 10:00 of:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats
Tier 3 -
Complete as many rounds and reps in 10:00 of:
4 pike push-ups
8 lying leg raises
12 alternating lunges
🟩 Engine 🟩
Complete the following for time:
5000-m row
Every 2:00 starting at 2:00, 5 burpees
🔺 Thursday 22nd February🔺
🟦 CrossFit 🟦
Skill / Strength
On a 10:00 clock:
Handstand walk practice
WOD
Tier 1 -
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (22.5/15 kg)
2-4-6-8-10-12
Burpees over the DB
Tier 2 -
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (15/12.5 kg)
2-4-6-8-10-12
Burpees over the DB
Tier 3 -
For time:
2-4-6-8-10-12
Alternating DB hang power cleans (10/5 kg)
Burpees over the DB
🟨 Weightlifting 🟨
DELOAD WEEK BEFORE NEW CYCLE 🔁
Part A - Power clean + split jerk
5 x 1+2 @ 50%1RM CnJ, EMOM
Part B - Clean and jerk
5 to 8 x 1 @ 70-75%, EMOM
Part C - Back squat
Build to a heavy set of 2 (H2) for the day (88-92%)
+
1-2 x 4-6 @ 80-90%H2
Rest 3:00-4:00 b/t sets
🟫 The Late Club 🟫
30-minute EMOM (0:40/0:20)
1) Bike for calories
2) 2 rope climbs + handstand push-ups in remaining time
3) Row for calories
4) 6 power snatches + overhead squats in remaining time @ 42.5/30kg
5) Rest
🔺 Friday 23rd February🔺
🟦 CrossFit 🟦
Skill / Strength
4 sets:
10 kettlebell snatches/arm
15 GHD sit-ups
10 left-arm kettlebell overhead lunges
10 right-arm kettlebell overhead lunges
– Build in load on the kettlebell snatches and lunges.
WOD
Tier 1 -
5 rounds for time:
10 chest-to-bar pull-ups
15 wall-balls (9/6 kg)
400-m run
Tier 2 -
5 rounds for time:
10 pull-ups
15 wall-balls (6/4 kg)
400-m run
Tier 3 -
5 rounds for time:
10 jumping pull-ups
10 wall-balls (4/2 kg)
200-m run
🔺 Saturday 24th February🔺
🟪 Sweat 🟪
Working for :45 seconds and resting for :15 seconds for 25:00, alternate between:
Bike cals
Kettlebell swings
25 ft shuttle runs
Wall walks
Rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
In pairs, splitting as desired, complete the following for time:
2 km row
100 alternating DB hang clean and jerk (22.5/15 kg)
300 double unders
100 alternating DB snatch (22.5/15 kg)
50 handstand push ups
2 km row
🟨 Weightlifting 🟨
Part A - Hip Power snatch + hang power snatch + hang snatch
5 x 1+1+1 @ 50%, EMOM
Part B - Snatch
5 to 8 x 2 @ 70-75%, EMOM
Part C - Front squat
4 x 3 @ 84+%, go every 3:00-4:00
🔺Sunday 25th February🔺
🟪 Sweat 🟪
Complete 4 rounds for max reps of:
1:00 row cal
1:00 double DB push press
1:00 walking lunge
1:00 rest
🟦 CrossFit 🟦
Skill / Strength
“Tabata” 8 sets:
:20 plank hold
:10 rest
WOD
Tier 1 -
Complete as many rounds and reps as possible in 12:00 of:
10 toes-to-bars
15 Russian KB swings (32/24 kg)
200-m run
Tier 2
Complete as many rounds and reps as possible in 12:00 of:
7 toes-to-bars
15 Russian KB swings (24/16 kg)
200-m run
Tier 3 -
Complete as many rounds and reps as possible in 12:00 of:
7 hanging knee raises
10 Russian KB swings (12/8 kg)
150-m run
🟩 Engine 🟩
Complete as many rounds and reps as possible in 20:00 of:
10 push press (20/15 kg)
10 kettlebell swings (24/16 kg)
10 box step-ups (20 in)
