W/C 8TH JANUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 8th January🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute in the minute for 8:00 complete the following complex:

1 hang power snatch

1 high hang power snatch

WOD

Tier 1 -

3 rounds for time:

15 hang power snatches (42.5/30 kg)

15 chest-to-bar pull-ups

Tier 2 -

3 rounds for time:

15 hang power snatches (35/25 kg)

15 pull-ups

Tier 3 -

3 rounds for time:

15 hang power snatches (20/15 kg)

15 jumping chest-to-bar pull-ups

🟩 Engine 🟩

Row intervals

1500-m row @ 20spm (strokes per minute)

1500-m row @ 22spm

1500-m row @ 24spm

1500-m row @ 20-24spm*

Rest 3:00 between intervals and *choose a stroke rate that felt best for the final interval

🟫 The Late Club 🟫

Part A -

8 rounds for time of:

200-m run

5 d-ball cleans (70/50 kg)

3 d-ball squats (70/50 kg

1 rope climb

Part B -

3 rounds for quality of:

8/side powell raises

8 seated good mornings

6-8/side trap 3 raises

3-5 jefferson curls

🔺 Tuesday 9th January🔺

🟦 CrossFit 🟦

Skill / Strength

Build to a heavy power clean + push press

WOD

Tier 1 -

Complete as many rounds and reps as possible in 20:00 of:

8 burpees

4 power cleans (60/42.5 kg)

2 shoulder to overhead

Tier 2 -

Complete as many rounds and reps as possible in 20:00 of:

8 burpees

4 power cleans (42.5/30 kg)

2 shoulder to overhead

Tier 3 -

Complete as many rounds and reps as possible in 20:00 of:

8 burpees

4 hang power cleans (20/15 kg)

2 shoulder to overhead

🟪 Sweat 🟪

Complete 4 rounds, each for time, of:

200-m run

21 push ups

15 DB power cleans

9 DB thrusters

200-m run

Rest 2:00 between rounds

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - STRENGTH

4 sets:

10 close grip bench press

AMAP strict wide grip pull ups

Part C - CONDITIONING

In 5:00 complete AMRAP of handstand push ups

Every time you break 35 double unders

Rest 5:00

In 5:00 complete AMRAP of toes-to-bar/ring

Every time you break 7/5 cal bike

🔺 Wednesday 10th January🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

5 rounds for time:

2 rope climbs

10 GHD sit-ups

20 box jumps (24/20 in)

– Step down from the box.

Tier 2 -

5 rounds for time:

1 rope climb

10 GHD sit-ups to parallel

20 box jumps (24/20 in)

– Step down from the box.

Tier 3 -

5 rounds for time:

3 pull-to-stands

10 hollow rocks

15 box step-ups (12 in)

– Step down from the box.

🟩 Engine 🟩

Complete as many rounds and reps as possible in 30:00 of:

50 bike cals

40 air squats

30 kettlebell swings

20 push ups

🔺 Thursday 11th January🔺

🟦 CrossFit 🟦

Skill / Strength

5 sets for load:

3 weighted pull-ups

3 weighted dips

WOD

For load:

5-5-3-3-1-1

Deadlift

– Start at 75% of 1-rep-max.

– Build to a 1-rep-max deadlift.

Or

For load:

5-5-5-5-5

Deadlift

– Find a slightly challenging load and stay there for all 5 sets.

– Work on mechanics and safe, efficient movement.

🟨 Weightlifting 🟨

CLEAN AND JERK FOCUS

A - Power clean + push press + pause split jerk

5 x 1+1+1 @ 50%, EMOM

B - Clean pull + Hang clean (above the knee) + Jerk

3 x 1+1+2 @ 70-75%, go every 1:30

3-5 x 1+1+1 @ 75+%, go every 1:00-1:30

C - Front squat

6 x 3 @ 75+%, go every 2-minute

🟫 The Late Club 🟫

4 x 8:00 EMOM (0:30/0:30)

A

1) Power clean and jerks @ 60/42.5 kg

2) Bike for calories

B

1) Wall-facing handstand push-ups

2) Box jump overs, 24/20″

C

1) Bar muscle-ups

2) Bike for calories

D

1) Burpee pull-ups for reps

2) Shuttle runs* for reps

* 1 Shuttle run = 25′ out + 25′ back

Rest 2:00 b/t intervals

🔺 Friday 12th January🔺

🟦 CrossFit 🟦

Skill / Strength

For load - Snatch, clean or jerk (week 2)

3 sets of 5 at 50-60%

5 sets of 4 at 60-70%

WOD

Tier 1 -

10 rounds for time:

10/8-calorie bike

10 burpees

Tier 2 -

10 rounds for time:

9/7-calorie bike

8 burpees

Tier 3 -

8 rounds for time:

7/9-calorie bike

5 burpees

🔺 Saturday 13th January🔺

🟪 Sweat 🟪

Every minute in the minute for 3:00 alternate between the following:

Min 1: 5 DB hang power cleans + 5 DB squats + max rep burpees

Min 2: 5 DB push press + DB squats + max reps burpees

Min 3: 5 DB squat clean thrusters + max rep burpees

Rest 3:00 and repeat for 4 rounds

🟦 CrossFit 🟦

In pairs, splitting as desired, complete as many rounds and possible as possible in 20:00 of:

10 hang power snatches (42.5/30 kg) (35/25 kg) (20/15 kg)

10 wall-balls (9/6 kg) (6/4 kg) (4/2 kg)

10 toes-to-bar/hanging knee raises/sit ups

🟨 Weightlifting 🟨

SNATCH FOCUS

A - Prep

Hip power snatch + high hang power snatch + Snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

B - Snatch

B1. High hang snatch + Snatch

3 x 2+1 @ 70%, go every 1:30

B2. High hang snatch

3 x 2 @ 70-75%, go every 1:15

3 x 1 @ 75+%, EMOM

C - Back squat

Build to a heavy set of 5 (H5) for the day @ RPE 8 (82-85%)

+

1-2 x 8-12 @ 80-85%H5

D - Push press

4 x 5 @ 78-84%, rest 2:00-3:00 b/t sets

🔺Sunday 14th January🔺

🟪 Sweat 🟪

On a running clock complete the following:

0:00-15:00

10 rounds for time:

10/8-calorie row

10 barbell thrusters

15:00-30:00

10 rounds for time:

30 double-unders

3 wall walks/30 feet elevated shoulder taps

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

Every minute on the minute for 20:00:

Min. 1 | 3 bar muscle-ups

Min. 2 | :45 max distance handstand walk

Tier 2 -

Every minute on the minute for 20:00:

Min. 1 | 4-6 jumping muscle-ups

Min. 2 | :45 handstand walk attempts

Tier 3 -

Every minute on the minute for 20:00:

Min. 1 | 6 ring rows + 6 elevated push-ups

Min. 2 | 4 ring rows + 4 hand-elevated push-ups

🟩 Engine 🟩

Complete the following for time:

1-mile run

50 sit ups

100 double unders

50 v-ups

100 double unders

50 hollow rocks

1-mile run

W/C 1ST JANUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 1st January🔺

HAPPY NEW YEAR! Welcome to 2024! 🥳

Today, you can choose to either take a full rest day (to recover from the New Year festivities and to prepare for a solid training week) or here's an optional training session to hit in open gym:

Complete the following for time:

800-m run with plate (20/15 kg)

100 toes-to-bars / hanging knee raises / sit-ups

50 front squats 70/50 kg

10 rope climbs 15 ft / 12 ft / 5 rope climbs / 20-30 strict chin ups / banded as needed

800-m run with plate (20/15 kg)

🔺 Tuesday 2nd January🔺

🟦 CrossFit 🟦

Skill / Strength

4 sets for load:

5 box jumps (high)

10 dumbbell lunges (choose load)

15 weighted GHD hip extensions/jefferson curl (choose load)

WOD

Tier 1 -

For time:

21-18-15-12-9-6-3:

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (24/16 kg)

Tier 2 -

For time:

21-18-15-12-9-6-3:

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (16/12 kg)

Tier 3 -

For time:

18-15-12-9-6-3:

Calorie row

– Complete 2 DB Turkish get-ups/arm after each set. (10/5 kg)

🟪 Sweat 🟪

Complete 5 rounds, each for time of:

200-m run

20 alternating DB snatch

20 push ups

20 goblet reverse lunges

Rest 1:00 between rounds

🟥 Gymnastics 🟥

Part A -

Full body prehab

Part B -

“Plan – Do – Reflect”

Choose 3 to 5 movements (parts) to work on today

2 or 3 rounds of:

2-minutes @ easy pace: Bike/Row/SkiErg/BikeErg/Jog

2-minutes: 4-10 Handstand push-ups, go every 30 to 40-seconds

+

2 or 3 rounds of:

2-minutes @ easy pace: Bike/Row/SkiErg/BikeErg/Jog

2-minutes: 4 – 8/side Single leg squats (alt), go every 30 to 40-seconds

+

2 or 3 rounds of:

2-minutes @ easy pace: Bike/Row/SkiErg/BikeErg/Jog

2-minutes: 6-12 Chest-to-bar pull-ups, go every 30 to 40-seconds

+

2 or 3 rounds of:

2-minutes @ easy pace: Bike/Row/SkiErg/BikeErg/Jog

2-minutes: 1-3 x 25 ft Handstand walk, go every 30 to 40-seconds

+

2 or 3 rounds of:

2-minutes @ easy pace: Bike/Row/SkiErg/BikeErg/Jog

2-minutes: 1-3 Rope climbs, go every 30 to 40-seconds

Movement options.

Handstand push-up → Wall-facing HSPU → Strict HSPU → Kipping HSPU → DB HSPU variation of choice

Single leg squat → Pistols to a band → Pistol to a box

Chest-to-bar pull-up → Pull-up → Jumping pull-up

Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step ups → Handstand small steps → Handstand shrugs

Rope climb → Legless rope climbs → Rope climbs (quick tips) → ½ length climb → Pull to standing from the floor → Rope pull-ups

🔺 Wednesday 3rd January🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch OR clean or jerk

4 sets of 5 reps at 50-60%

3 sets of 4 at 60-70%

WOD

Tier 1 -

Complete as many reps as possible in 10:00 of:

Burpee to target (6” above reach)*

*Every minute on the minute, starting at 0:00 complete 3 strict pull ups

Tier 2 -

Complete as many reps as possible in 10:00 of:

Burpee to target (6” above reach)*

*Every minute on the minute, starting at 0:00 complete 2 strict pull ups

Tier 3 -

Complete as many reps as possible in 10:00 of:

Burpees*

*Every minute on the minute complete, starting at 0:00 complete 3 ring rows or 1 strict pull up

🟩 Engine 🟩

10 sets for time:

250/200-m row

200-m run

🔺 Thursday 4th January🔺

🟦 CrossFit 🟦

Skill / Strength

Back squat, for load:

10-10-7-7-4-4-1-1

WOD

4 rounds, 30 seconds on each station, for max reps of:

Plate ground to overhead

Rest 30 seconds

Bike calories

Rest 30 seconds

Tier 1 - 20/15kg

Tier 2 - 15/10kg

Tier 3 - 10/5 kg

🟨 Weightlifting 🟨

CLEAN AND JERK FOCUS

Part A -

Power clean and jerk + clean and jerk

5-7 sets 1+1 @70-75%

Part B -

Back squat

3 sets of 8 @70-75%

Rest 3:00-4:00 between sets

🟫 The Late Club 🟫

Complete the following for time:

3 rounds of:

20/15 cal row

20 alternating DB renegade rows

20 v-ups

3 rounds of:

60 double unders

30 DB snatch (switch every 5)

30 strict press (20/15 kg)

3 rounds of:

40/30 cal bike

40 air squats

40 RKBS (24/16 kg)

🔺 Friday 5th January🔺

🟦 CrossFit 🟦

Skill / Strength

Build to a heavy 3-rep sumo deadlift

WOD

Tier 1 -

7 rounds for time:

10 sumo deadlift high pulls (42.5/30 kg)

10 handstand push-ups

Tier 2 -

7 rounds for time:

10 sumo deadlift high pulls (35/25 kg)

7 pike push-ups

Tier 3 -

5 rounds for time:

7 sumo deadlift high pulls (20/15 kg)

7 hand-release push-ups (from the knees)

🔺 Saturday 6th January🔺

🟪 Sweat 🟪

Working for 1:30, resting for 1:30 for a total of 9 rounds complete as many rounds as possible of:

8 alternating DB hang clean and jerks

8 DB goblet squats

8 burpees over DB

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

For time with a partner:

800-m run

then…

10 rounds of:

10 hang squat cleans (42.5/30 kg) (30/20 kg) (20/15 kg)

30 double-unders / 45 singles

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

🟨 Weightlifting 🟨

SNATCH FOCUS

Part A -

Treat this as a primer before the main working sets on Part B.

Stick to the percentage and focus on excellent form on each movement of the complex.

Slow pull muscle snatch + slow pull power snatch + overhead squat

5 sets 1+1+1 @ 50%1RM

Go every 1:00

Part B -

Use the slow pull snatch to reinforce proper balance and position through the pulls.

Take about 3-5 seconds for the slow reps - go lighter if needed.

Drop the bar between reps.

Slow pull snatch + snatch

3 sets 2+1 @ 70%

Go every 1:30

Part C -

Snatch

3 sets 2 @ 70-75% go every 1:15

3 sets 1 @ 75%+ go every 1:00

Part D -

Front squat + back squat

5 + 6-10 @ 76-82%1RM FS

4 + 6-10 @ 78-84%1RM FS

3 + 6-10 @ 80-86%1RM FS

Rest 3:00-4:00 between sets

🔺Sunday 7th January🔺

🟪 Sweat 🟪

Complete 7 rounds for time of:

200m run

10 double DB devil press

🟦 CrossFit 🟦

Skill / Strength

4 sets for load:

1:00 kettlebell front-rack hold

15 sumo stance good mornings

WOD

Tier 1 -

3 rounds for time:

10 strict presses (52.5/35 kg)

:20 handstand hold

10 overhead lunges

:20 L-sit hold

Tier 2 -

3 rounds for time:

10 strict presses (35/25 kg)

:20 handstand hold

10 overhead lunges

:20 L-sit hold (knees bent)

Tier 3 -

3 rounds for time:

10 strict presses (20/15 kg)

:20 plank hold

10 overhead lunges

:20 plank hold

🟩 Engine 🟩

Every minute of the minute for 20:00 alternating between:

Min 1 - max reps shuttle runs (50 ft)

Min 2 - 15 air squats

W/C 25TH DECEMBER 2023

📝 PROGRAMME FOR THE WEEK 📝

🎅🏼 Monday 25th December 🎅🏼

REST DAY, OR NOT.

GET OUTSIDE, OR STAY IN - ENJOY THIS TIME HOWEVER YOU PLEASE.

AMRAP CHRISTMAS DINNERS, PUDDINGS, PICKY BITS AND NAPS OPTIONAL.

🔺 Tuesday 26th December🔺

REST DAY, OR NOT.

HERE'S SOMETHING TO HELP YOU MOVE YOUR BODY, WITH FAMILY, FRIENDS, AT THE GYM OR AT HOME.

Complete as many rounds and reps as possible in 16:00 of:

9 toes-to-bar/v-ups/sit-ups

12 lunges

15 burpees

🔺 Wednesday 27th December🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 8:00

Min. 1 | :30 strict toes-to-bars

Min. 2 | 5-10 strict ring dips

WOD

Tier 1 -

2 rounds for time:

50 alternating DB snatches (22.5/15 kg)

50 wall-balls (9/6 kg) (10/9 ft)

Tier 2 -

2 rounds for time:

50 alternating DB snatches (15/10 kg)

50 wall-balls (6/4 kg) (10/9 ft)

Tier 2 -

2 rounds for time:

30 alternating DB snatches (10/5 kg)

30 wall-balls (4/2 kg) (10/9 ft)

🔺 Thursday 28th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

Complete the following for time:

2,000/1,600-m row

150 double-unders

1 mile run

150 double-unders

2,000/1,600-m row

Tier 3 -

Complete the following for time:

1,600-m row

150 single-unders

800-m run

150 single-unders

1,600-m row

🔺 Friday 29th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // THE OTHER TOTAL - 2022 CROSSFIT GAMES QUARTERFINALS TEST 4

Tier 1, 2 & 3 -

Complete the following for load:

Clean

Bench Press

Overhead Squat

Time Cap: 30 minutes

🔺 Saturday 30th December🔺

🟪 Sweat 🟪

4 rounds, 1 min per station, for max reps of:

Bike calorie

Ring row

Barbell thruster

Rest 1 min

🟦 CrossFit 🟦

Complete the following for time, with a partner, splitting as desired:

120 wall-balls

100 toes-to-bar

80 burpees

60 thrusters (52.5/35 kg)

40 power cleans (52.5/35 kg)

🔺Sunday 31st December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - THE 2023 FINALE

Complete as many rounds and reps as possible in 20:00, with a partner, splitting as desired:

23 box jump-overs

23 power snatches (42.5/30 kg)

23 overhead squats (42.5/30 kg)

23 pull-ups

23 calorie bike

W/C 18TH DECEMBER 2023

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 18th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 2012 REGIONAL WORKOUT

Tier 1 -

For time:

2,000-m row

50 alternating single-leg squats

30 hang cleans (102.5/60 kg)

Tier 2 -

For time:

2,000/1,600-m row

50 alternating single-leg squats to a target

30 hang cleans (70/47.5 kg)

Tier 3 -

For time:

1,000/800-m row

50 alternating reverse lunges

30 hang cleans (35/25 kg)

🟩 Engine 🟩

Complete as many reps as possible in 2:00 of:

200-m run

AMRAP burpees

– Rest 2:00 –

Complete as many reps as possible in 4:00 of:

400-m run

AMRAP burpees

– Rest 4:00 –

Complete as many reps as possible in 6:00 of:

800-m run

AMRAP burpees

🟫 The Late Club 🟫

Joe Taylor to post.

🔺 Tuesday 19th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

Complete as many rounds and reps as possible in 15:00 of:

10 wall-balls (9/6 kg) (10/9 ft)

10 toes-to-bars

10 box jumps (24/20 in)

Tier 3 -

Complete as many rounds and reps as possible in 15:00 of:

10 wall-balls (4/2 kg) (10/9 ft)

10 hanging knee raises

10 box jumps (12 in)

🟪 Sweat 🟪

Every 2:00 for 20:00 complete the following as quickly as possible with 2 DBs/KBs:

10 dumbbell lunges

8 dumbbell hang snatch

6 dumbbell thrusters

🟥 Gymnastics 🟥

Part A -

Full body prehab

Part B -

4 sets:

4-6 bench press with 2 second pause at chest

AMAP strict chin up with 2 second pause with chin over bar

Part C -

2 sets

6:00 AMRAP

25-ft. overhead walking lunges @ 42.5/30kg

8 bar-facing burpees

25-ft. overhead walking lunges @ 42.5/30kg

8 chest-to-bar pull-ups

6:00 AMRAP

8 KB clean and jerks @ 2 x 24/16kg

10 toes-to-bars

14/12 cal row

Rest 4:00 b/t intervals

🔺 Wednesday 20th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

5 rounds for time:

15 push jerks (42.5/30 kg)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls

Tier 2 -

5 rounds for time:

15 push jerks (35/25 kg)

12 kipping pull-ups

9 sumo deadlift high pulls

Tier 3 -

5 rounds for time:

12 push jerks (30/20 kg)

9 ring rows

6 sumo deadlift high pulls

🟩 Engine 🟩

5 rounds for distance:

1:40 on / :20 off

– Rest 2:00

4 Rounds for distance:

1:40 on / :20 off

– Row, bike, ski, or run

🔺 Thursday 21st December🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 10:00 alternate between:

Min. 1 | 6 heavy KB swings

Min. 2 | :20-:30 handstand hold

WOD

Tier 1 -

For time:

21-15-9:

KB swings (32/24 kg)

100-100-100:

Double-unders

Tier 2 -

For time:

21-15-9:

KB swings (24/16 kg)

50-50-50:

Double-unders

Tier 3 -

For time:

21-15-9:

KB swings (12/8 kg)

100-100-100:

Single-unders

🟫 The Late Club 🟫

Part A -

10:00 EMOM, alt

1) 8-12 DB bench press

2) 6-12 strict pull-ups

Part B -

20:00 AMRAP

@ 0:00/05:00/10:00/15:00

400m Run

+

AMRAP in the remaining time*

1 Rope climb

8 Box jump overs, 24/20″

12 Wall balls @ 9/6kg (20/14lbs), 10′ target

16 Toes-to-bars / Chest-to-bar pull-ups / Handstand push-ups

* After each 400m run, continue the AMRAP from where you left off

🔺 Friday 22nd December🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute in the minute for 12:00 complete:

1 power clean

WOD - BENCHMARK // OPEN WORKOUT 23.1

Tier 1 -

Complete as many rounds and reps as possible in 14:00 of:

60-calorie row

50 toes-to-bars

40 wall-balls (9/6 kg) (10/9 ft)

30 cleans (60/42.5 kg)

20 ring muscle-ups

Tier 2 -

Complete as many rounds and reps as possible in 14:00 of:

60-calorie row

50 hanging knee raises

40 wall-balls (6/4 kg) (10/9 ft)

30 cleans (42.5/30 kg)

20 chin-over-bar pull-ups

Tier 3 -

Complete as many rounds and reps as possible in 14:00 of:

60 strokes on the rower

50 sit-ups

40 wall-balls (4/2 kg) (10/9 ft)

30 cleans (20/15 kg)

20 push-ups

🔺 Saturday 23rd December🔺

🟪 Sweat 🟪

Complete 2 rounds for max reps of:

2:00 max cal row

1:00 rest

2:00 max push ups

1:00 rest

2:00 max lunges

1:00 rest

2:00 burpee pull ups

1:00 rest

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - PARTNER UP

In pairs complete as many rounds and reps as possible in 20:00 of:

5 handstand push-ups (pike push ups or double DB push press)

10 single leg squats (to a target or reverse lunge)

15 deadlifts (52.5/35 kg or 35/25 kg or 20/15 kg)

🔺Sunday 24th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - 12 DAYS OF CHRISTMAS 🎄

1 deadlift

2 front squats

3 push press

4 hang power clean

5 push-ups

6 pull-ups

7 box jumps

8 KB Swings

9 toes-to-bar

10 double unders

11 wall balls

12 power snatches

Merry Christmas! Here’s our yearly Christmas special. 🥳

Barbell @ 35/25 kg 🏋️‍♂️

📝 Flow. This workout is performed as follows: (1 deadlift, 2 front squats + 1 deadlift, 3 push press + 2 front squats + 1 deadlift. The final round is 12 power snatches + 11 wall balls + 10 double unders etc.)

W/C 11TH DECEMBER 2023

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 11th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

For time:

100 double-unders

75 hang power cleans (35/25 kg)

50 abmat sit up

75 push presses (35/25 kg)

100 double-unders

Tier 2 -

For time:

2:00 double-under attempts

50 hang power cleans (35/25 kg)

30 abmat sit up

50 push presses (35/25 kg)

2:00 double-under attempts

Tier 3 -

For time:

100 single-unders

30 hang power cleans (20/15 kg)

30 abmat sit up

30 push presses (20/15 kg)

100 single-unders

🟩 Engine 🟩

12 rounds for calories:

:30 row

– Rest :30.

🟫 The Late Club 🟫

Joe Taylor to post

🔺 Tuesday 12th December🔺

🟦 CrossFit 🟦

Skill / Strength

6-5-4-3-2:

Front squats

WOD

Tier 1 -

Complete as many rounds and reps as possible in 8:00 of:

4 front squats (85/60 kg)

4/3 strict pull-ups

Tier 2 -

Complete as many rounds and reps as possible in 8:00 of:

4 front squats (60/42.5 kg)

3/2 strict pull-ups

Tier 3 -

Complete as many rounds and reps as possible in 8:00 of:

4 front squats (35/25 kg)

4 ring rows

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 18:00 of:

15/12 cal row

9 sit ups

6 burpees

🟥 Gymnastics 🟥

Part A -

Full body prehab

Part B -

4 sets:

5-7 bench press with 2 second pause at chest

AMAP strict chin up with 2 second pause with chin over bar

Part C -

4 rounds for time of:

18/14 cal row

2 handstand walks 25ft OR 1 OR 3-5 wall walks

12 double-KB front squats

8/6 ring muscle ups OR 6/4 OR bar muscle up OR chest-to-bar OR pull up OR ring row OR low ring transitions

🔺 Wednesday 13th December🔺

🟦 CrossFit 🟦

Skill / Strength

Power snatch:

5-5-5-3-3-3-1-1-1

Go every 2:00 for the 5s

Go every 1:30 for the 3s

Go every 1:00 for the 1s

WOD - BENCHMARK // RANDY WITH A TWIST

Tier 1 & 2 -

75 power snatches (35/25 kg)

Every time you break, 5 burpees over the bar

Tier 3 -

50 power snatches (20/15 kg)

Every time you break, 5 burpees

🟩 Engine 🟩

For time:

1,600-m run

800-m med-ball carry

400-m single-KB carry

200-m double-KB carry

🔺 Thursday 14th December🔺

🟦 CrossFit 🟦

Skill / Strength

10:00 of handstand walk/balance practice

OR

10:00 of shoulder pre/rehab work

WOD

Tier 1 & 2 -

Every minute on the minute for 16:00 (8 rounds)

Min. 1 | 150-m run

Min. 2 | :40 bar-facing burpees

Tier 3 -

Every minute on the minute for 16:00 (8 rounds)

Min. 1 | 100-m run

Min. 2 | :40 line-facing burpees

🟫 The Late Club 🟫

5-minute AMRAP

400-m run

21 burpees over DB

500-m row

5-minute AMRAP

40 double unders

8 KB clean and jerks (2x 24/16 kg)

12 toes-to-bar

5-minute AMRAP

400-m run

21 burpees over DB

500-m row

5-minute AMRAP

2 rope climbs

8 burpee box jump overs (24/20”)

16 alternating DB snatches (22.5/15 kg)

5-minute AMRAP

400-m run

21 burpees over DB

500-m row

Rest 5:00 b/t AMRAPS

🔺 Friday 15th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // FRAN

Tier 1 -

On a 20:00 running clock, complete the following

0:00 - 10:00

For time:

21-15-9

Thrusters (42.5/30 kg)

Pull ups

10:00-20:00

Establish a 1 rep max thruster from the floor

Tier 2 -

On a 20:00 running clock, complete the following

0:00 - 10:00

For time:

21-15-9

Thrusters (35/25 kg)

15-12-9

Pull ups

10:00-20:00

Establish a 1 rep max thruster from the floor

Tier 3 -

On a 20:00 running clock, complete the following

0:00 - 10:00

For time:

21-15-9

Thrusters (20/15 kg)

Jumping pull ups (bar 6” above head)

10:00-20:00

Establish a 1 rep max thruster from the floor

🔺 Saturday 16th December🔺

🟪 Sweat 🟪

Working for 2:00, resting for 2:00 for 6 sets complete the following:

Buy in:

6 DB burpee deadlifts

2 wall walks

+

As many rounds and reps as possible in remaining time of:

4 DB front squats

6 burpees

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

3 rounds for time with a partner:

10 rope climbs

20 burpee box jump-overs

30 overhead squats (52.5/35 kg)

🔺 Sunday 17th December🔺

🟪 Sweat 🟪

Every 2:00 for 20:00 minutes (10 rounds) complete:

30 double unders

20 alternating v-ups

10 alternating dumbbell snatches

🟦 CrossFit 🟦

Skill / Strength

200-m farmers carry

– Use dumbbells from the workout.

WOD

Tier 1 -

Complete as many rounds and reps as possible in 12:00 of:

5 devils presses (2x 22.5/15 kg)

10 alternating double-DB front-rack lunges 20/15-calorie bike

Tier 2 -

Complete as many rounds and reps as possible in 12:00 of:

5 devils presses (2x 15/10 kg)

10 alternating double-DB front-rack lunges

15/10-calorie bike

Tier 3 -

Complete as many rounds and reps as possible in 12:00 of:

5 devils presses (2x 10/5 kg)

10 alternating double-DB front-rack lunges 10/7-calorie Echo bike

🟩 Engine 🟩

5 sets for time:

100-m backward sled walk (choose your load)

1,000/800-m bike

W/C 4TH DECEMBER 2023

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 4th December🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets:

5-15 GHD sit ups

– Rest 1:00-2:00 between sets.

WOD

Tier 1 -

Complete as many rounds and reps as possible in 7:00 of:

3-6-9-12… etc.

Thrusters (42.5/30 kg)

Chest-to-bar pull-ups

Tier 2 -

Complete as many rounds and reps as possible in 7:00 of:

3-6-9-12… etc.

Thrusters (35/25 kg)

Kipping pull-ups

Tier 3 -

Complete as many rounds and reps as possible in 7:00 of:

3-6-9-12… etc.

Thrusters (20/15 kg)

Jumping chest-to-bar pull-ups

🟩 Engine 🟩

Every 2:00 for 10 sets:

250/200-m row

🟫 The Late Club 🟫

UNCOACHED

Part A -

10:00 to build to a heavy clean and jerk

Part B - CFG Last chance qualifier 22.3

1-2-3-4-5-6-7-8-9-10 of:

Clean and jerks @ 102.5/70kg

Shuttle runs*

* 1 Shuttle run = 25’ + 25’ ( = there + back)

🔺 Tuesday 5th December🔺

🟦 CrossFit 🟦

Skill / Strength

Build to a 3 rep max overhead squat

WOD

Tier 1 & 2 -

Complete as many rounds and reps as possible in 8:00 of:

2 alternating single-leg squats

2 box jump-overs (20 in)

4 alternating single-leg squats

4 box jump-overs

6 alternating single-leg squats

6 box jump-overs

– Continue adding 2 reps to each movement until time expires.

Tier 3 -

Complete as many rounds and reps as possible in 8:00 of:

2 alternating reverse lunges

2 box step-overs (20 in)

4 alternating reverse lunges

4 box step-overs

6 alternating reverse lunges

6 box step-overs

– Continue adding 2 reps to each movement until time expires.

🟪 Sweat 🟪

5 rounds for reps:

1:00 bike for calories

– Rest :30.

1:00 double-DB push presses

– Rest :30.

🟥 Gymnastics 🟥

Part A -

Full body prehab

Part B -

3 sets:

6-8 bench press with 2 second pause at chest

AMAP strict chin up with 2 second pause with chin over bar

Part C -

5 rounds for time:

21/15 bike cals

15 chest-to-bar pull-ups

9 strict handstand push-ups

🔺 Wednesday 6th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

For time:

50-40-30-20-10:

Burpees

– Run 400-m after each set of burpees.

Tier 3 -

For time:

25-20-15-10-5:

Burpees

– Run 200-m after each set of burpees.

🟩 Engine 🟩

Complete as many rounds as possible in 20:00 of:

30 walking lunges

20 bike calories

100-m farmers carry

🔺 Thursday 7th December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

For time:

30 KB step-ups (32/24 kg) (20 in)

30 toes-to-bars

30/22-calorie row

30 strict handstand push-ups

30/22-calorie row

30 toes-to-bars

30 KB step-ups

Tier 2 -

For time:

30 KB step-ups (24/16 kg) (20 in)

30 toes-to-bars

30/22-calorie row

15 strict handstand push-ups

30/22-calorie row

30 toes-to-bars

30 KB step-ups

Tier 3 -

For time:

20 KB step-ups (8/12 kg) (20 in)

20 kipping knee raises

20/15-calorie row

20 pike push-ups

20/15-calorie row

20 kipping knee raises

20 KB step-ups

🟫 The Late Club 🟫

5-minute AMRAP

15/12 cal row

12 thrusters @ 42.5/30kg

9 bar-facing burpees

5-minute AMRAP

50 wall balls @ 9/6kg

25 toes-to-rings

THEN

Bike for calories in the remaining time

5-minute AMRAP

15/12 cal row

12 power snatches @ 42.5/30kg

9 bar-facing burpees

5-minute AMRAP

50/35 cal bike

25 toes-to-rings

THEN

wall balls @ 9/6kg for reps in the remaining time

5-minute AMRAP

15/12 cal row

12 hang power clean and jerks @ 42.5/30kg

9 bar-facing burpees

Rest 5:00 b/t AMRAPS

🔺 Friday 8th December🔺

🟦 CrossFit 🟦

Skill / Strength

Build to a heavy 3 touch and go hang power cleans

WOD

Tier 1 -

For time:

2 power cleans (70/47.5 kg)

50 double-unders

4 power cleans

50 double-unders

6 power cleans

50 double-unders

8 power cleans

50 double-unders

10 power cleans

Tier 2 -

For time:

2 power cleans (52.5/35 kg)

30 double-unders

4 power cleans

30 double-unders

6 power cleans

30 double-unders

8 power cleans

30 double-unders

10 power cleans

Tier 3 -

For time:

2 power cleans (35/25 kg)

30 single-unders

4 power cleans

30 single-unders

6 power cleans

30 single-unders

8 power cleans

30 single-unders

10 power cleans

🔺 Saturday 9th December🔺

🟪 Sweat 🟪

Every minute on the minute for 20:00 alternate between:

Minute 1: 20 dumbbell deadlifts

Minute 2: 50 double-unders

Minute 3: max dumbbell shoulder-to-overheads

Minute 4: rest

🟦 CrossFit 🟦

For time, with a partner, spilt as you wish but run together:

60 deadlifts (85/60 kg)

60 burpees over the bar

400-m run

40 deadlifts

40 burpees over the bar

400-m run

20 deadlifts

20 burpees over the bar

400-m run

Rest 5 min

20 thrusters (35/25 kg)

20 pull-ups

400-m run

40 thrusters

40 pull-ups

400-m run

60 thrusters

60 pull-ups

400-m run

🔺Sunday 10th December🔺

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 20:00 of:

200-m run

1:00 plank hold

15 jumping pull ups

15 v-ups

🟦 CrossFit 🟦

Skill / Strength

Every 2:00 x 4 sets:

7 double-KB front squats

WOD

Tier 1 -

10 rounds for time:

10 hand-release push-ups

10 sit-ups

Tier 2 -

10 rounds for time:

7 hand-release push-ups

10 sit-ups

Tier 3 -

10 rounds for time:

7 hand-release knee push-ups

7 foot-anchored sit-ups

🟩 Engine 🟩

For time:

1600-m run

800-m sandbag carry

1600-m run

W/C 27TH NOVEMBER 2023

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 27th November🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 10:00 complete for quality and load (or without load):

5 barbell good mornings

WOD

Tier 1 -

For time:

21-15-9 of

Sumo deadlift high pulls (52.5/35 kg)

Toes-to-bars

Tier 2 -

For time:

21-15-9 of

Sumo deadlift high pulls (35/25 kg)

Knees-to-elbows

Tier 3 -

For time:

15-12-9 of

Sumo deadlift high pulls (20/15 kg)

Knees-above-hips

🟩 Engine 🟩

Complete the following for time:

300/240 cal Bike

🟫 The Late Club 🟫

Part A -

Every minute on the minute for as long as possible perform:

3 power cleans

2 front squats

1 push jerk

Add 1 rep to the push jerk each round

Tier 1 - 60/42.5kg

Tier 2 - 52.5/35kg

Tier 3 - 42.5/30kg

Part B -

Complete for time:

400 double unders

200 push ups

100 strict pull ups

Split reps in any way - 20 minute cap

🔺 Tuesday 28th November🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // BADGER

Tier 1 -

3 rounds for time:

30 squat cleans (42.5/30 kg)

30 pull-ups

800-m run

Tier 2 -

3 rounds for time:

30 squat cleans (30/20 kg)

30 pull-ups

800-m run

Tier 3 -

3 rounds for time:

30 squat cleans (20/15 kg)

30 jumping pull-ups

600-m run

🟪 Sweat 🟪

Every minute on the minute for 20:00 alternate between:

1- :30sec double unders

2- :30sec double dumbbell push press

🟥 Gymnastics 🟥

Part A -

Full body prehab

Part B -

4 sets

12 DB bench press

8-12 strict chest-to-bar pull-up

Part C -

Complete 4 rounds for time of:

10 bar muscle ups

500m row

65ft KB front rack walking lunge (2x 24/16 kg)

Rest 6:00

Complete 5 rounds for time of:

50 double unders

15 toes-to-bar

🔺 Wednesday 29th November🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 6:00 complete for quality:

:30 handstand walk or shoulder taps

WOD

Tier 1, 2 & 3 -

For load:

5-5-5-5-5:

Push press

🟩 Engine 🟩

Complete each set for time:

Row 250-m

– Rest 1:00

Row 500 m

– Rest 2:00

Row 1,000-m

– Rest 4:00

Row 500-m

– Rest 2:00

Row 250-m

🔺 Thursday 30th November🔺

🟦 CrossFit 🟦

Skill / Strength

On a 8:00 clock:

5 attempts at a high box jump

WOD

Tier 1 -

8 rounds for time:

8 alternating dumbbell hang snatches (22.5/15 kg)

8 box jump-overs (30/24 in)

Tier 2 -

8 rounds for time:

8 alternating dumbbell hang snatches (15/10 kg)

8 box jump-overs (24/20 in)

Tier 3 -

8 rounds for time:

8 alternating dumbbell hang snatches (10/5 kg)

8 box step-up overs (20/12 in)

🟨 Weightlifting 🟨

Part A - Snatch

3 x 3 @75-80% go every 90 seconds

3 x 2 @77.5-85% go every 75 seconds

3-5 x 1 @85+% go every 60 seconds

Build up within % range

Drop the bar between each lift on the triples and doubles

Part B - Back Squat

4-6 x 1 paused back squat + 1 back squat @80-88%

2 seconds pause at the bottom of squat rep 1

Do your first set @ or around 80%1RM back squat then build within the % range if you can

Stay under tension during the pause on rep 1 and drive up explosively on the way up, then complete 1 back squats using a regular tempo

Rest 3:00-4:00 between sets

🟫 The Late Club 🟫

15:00 AMRAP

500m row

10 DB box step overs 24/20” 2x 22.5/15 kg

5 wall walks

15 toes-to-rings

5:00 steady bike 5/10 effort

15:00 EMOM (:45/:15)

1- bike

2- row

3- skip/shuttle no touch

5:00 steady bike 5/10 effort

15:00 AMRAP

1k bike

5 DB devils press 2x 22.5/15 kg

10 burpee box jump overs 30/24”

🔺 Friday 1st December🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

Every 3:00 for 7 rounds:

12 deadlifts (70/47.5 kg)

9 hang power cleans

6 push jerks

Tier 2 -

Every 3:00 for 7 rounds:

12 deadlifts (52.5/35 kg)

9 hang power cleans

6 push jerks

Tier 3 -

Every 3:00 for 5 rounds:

9 deadlifts (20/15 kg)

6 hang power cleans

3 push jerks

🔺 Saturday 2nd December🔺

🟪 Sweat 🟪

Working for 2:00, resting for 2:00 for a total of 5 rounds complete:

12 burpee box jumps

Max d-ball cleans in remaining time

🟦 CrossFit 🟦

In pairs, for time:

2000-m row

4 rounds of "Cindy"

50 toes-to-bar

4 rounds of "Cindy"

50 power cleans (60/42.5 kg)

4 rounds of "Cindy"

50 wall balls (9/6 kg)(10/9 ft)

4 rounds of "Cindy"

2000-m row

One round of "Cindy" is 5 pull-ups, 10 push-ups, 15 air squats

🟨 Weightlifting 🟨

Part A - Clean + Front squat + Jerk

Complete 7 to 10 sets x 1+1+1 @ 72+%1RM CnJ

Go every 2-minutes

Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)

Start @ 72%1RM clean and jerk then build the load up as your form allows

Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats

Part B - Lower and upper body strength

4 sets

6 Back rack reverse lunge/side

8 Strict dips/ring or bar

For each set of the lunges do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10-seconds before doing all the repetitions on the opposite side

🔺Sunday 3rd December🔺

🟪 Sweat 🟪

Working for 5:00, resting for 2:00 for a total of 3 rounds, complete the following:

200-m kettlebell suitcase carry,

then in the remaining time, as many rounds as possible of:

5 push-ups

10 sit ups

🟦 CrossFit 🟦

Skill / Strength

Accumulate:

10 Turkish get-ups/arm

WOD

Tier 1 & 2 -

On a 12:00 clock:

50-calorie row

40 kettlebell swings (24/16 kg)

30 kettlebell goblet squats

20 burpees

Max rope climbs

Tier 3 -

On a 12:00 clock:

40-calorie row

30 kettlebell swings (12/8 kg)

20 kettlebell goblet squats

10 burpees

Max pull-to-stands

🟩 Engine 🟩

Complete each set for time:

Run 800-m

– Rest 2:00

Run 600-m

– Rest 1:00

Run 400-m

– Rest :30

Run 200-m