Kids and Teens Classes
now on the Timetable
Upcoming Events at CFNL
-
Castle Games & First Means Everything WODs released this month
-
Barbell & Beers is now the last Friday of each month, keep it free in your diaries! 🍺
-
'Bring a Friend Friday' every week you can bring a friend for free to any of the CrossFit classes (any day, it doesn't have to be a Friday anymore)
-
We have many external CrossFit competition qualifiers running throughout the year,if you want to get involved speak to one of the Coaches for details.
Workout of the Day (WOD)
26/1/20
FGB Style Team WOD (in 2s)...
5 Rnds
1 min per movement
Score is the total amount of reps achieved.
-MB Clean 9/6kg
-Hand Release Push Ups
-Pull Ups
-SandBag Reverse Lunge (front rack) 25/15kg
- DUs
-Rest 1 min
- Athletes try to achieve as many reps as they can within each minute but only one athlete can work at a time.
- When Athlete A works, Athlete B performs a Hollow Hold (feet up, shoulder blades off floor)
- They can switch over whenever they want BUT, If Athlete B comes out of hollow hold they must immediately switch over.
Extra Time:
Attend 30min mobility WOD (free to memberships)
or 6pm Yoga class (currently FREE to everyone!!)
Always end the week with your muscles in good condition ready to start the next week hard!!
25/1/20
Teams of 2
AMRAP 30:
7 Toes to Bar
12/9 Calorie Row
5 Hang Power Snatches
Bar Increases Every 4 Rounds (Twice Per Teammate):
Weight 1: 35/25
Weight 2: 42.5/30
Weight 3: 52.5/37.5
Weight 4: 60/42.5
Weight 5: 70/47.5 (AMRAP)
Extra Time:
Gymnastics Conditioning
Ascending Ladder for 7 Minutes:
3 Strict Handstand Push-ups
15 Abmat Sit-ups
6 Strict Handstand Push-ups
15 Abmat Sit-ups
9 Strict Handstand Push-ups
15 Abmat Sit-ups
12 Strict Handstand Push-ups
15 Abmat Sit-ups
....
Increase HSPU by (3) Reps Until Finish
24/1/20
Conditioning WOD:
For Time:
1,500 Meter Row
30 Deadlifts 110/75kg
45 Lateral Barbell Burpees
Extra Time:
Front Squats
On the 0:. 1 Front Squat @ 84% of 1RM Front Squat
On the 1: 1 Front Squat @ 87% of 1RM Front Squat
On the 2: 1 Front Squat @ 90% of 1RM Front Squat
On the 3: 1 Front Squat @ 87% of 1RM Front Squat
On the 4: 1 Front Squat @ 90% of 1RM Front Squat
On the 5: 1 Front Squat @ 93% of 1RM Front Squat
On the 6: 1 Front Squat @ 90% of 1RM Front Squat
On the 7: 1 Front Squat @ 93% of 1RM Front Squat
On the 8: 1 Front Squat @ 96% of 1RM Front Squat
Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day
23/1/20
Conditioning WOD:
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
60 DU
6 Barbell Strict Press
Build in Strict Press Weight
Your score is the weight achieved in the strict press
Extra Time:
Spend 15mins using the roller and/or mobility ball
22/1/20
Conditioning WOD:
21-15-9:
Wallballs 9/6kg
Pull-up
Thrusters 42.5/30kg
Box Jumps (24/20)
Kettlebell Swings 24/16kg
Extra Time:
Push Press (Rack optional )
10RM
12mins
21/1/20
Conditioning WOD:
5 Rounds:
AMRAP 4:
Buy in..
30/20 Calorie Row
20 Burpees
Then in remaining time
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Your score is total amount of 10m shuttle runs completed
Extra Time:
Gymnastics Skills
On the 2:30 x 4 Rounds:
40 Double Unders
15 GHD Sit-ups
Max Distance Handstand Walk in Time Remaining
20/2/20
Strength WOD:
Back Squat
12mins to build to a heavy 3 reps
Conditioning WOD:
For Time:
60/45 Cal Row
30 Single Arm Dumbbell Hang Clean and Jerk 22.5/15kg
50 Single Dumbbell Goblet Squats 22.5/15kg
30 Single Arm Dumbbell Hang Clean and Jerk 22.5/15kg
60/45 Cal Row
18min cap
Extra Time:
Overhead Squat Complex
3 Sets:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats
Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat
19/1/20
Team WOD Sunday (2s):
5 Rounds (each):
9 Push Press 52.5/37.5kg
15 Kettlebell Swings 24/16kg
12 Lateral Burpees over partner
Rest 1 Minute Between Rounds
- Athlete A completes a full round before high 5'ing Athlete B who then completes a full round THEN they both rest for 1 min
- The rests are there to keep your intensity high,so go hard each round!!
- Burpees over partner: Jump over their mid section. Take care not to land on your partner,they won't thank you for it!!!
- Coach to call time if needed
Extra Time:
Go to Mobility WOD class or Free Yoga at 6pm
18/1/20
Conditioning WOD:
AMRAP 20:
1 Round of "The Chief"
200 Meter Run
2 Rounds of "The Chief"
200 Meter Run
3 Rounds of "The Chief"
200 Meter Run
...
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans 60/42.5kg
6 Push-ups
9 Air Squats
Extra Time:
Power Clean Cycling
3 Rounds:
AMRAP 20 Seconds: Max Reps @ 70% 1RM
- Rest 40 Seconds -
AMRAP 30 Seconds: Max Reps @ 75% 1RM
- Rest 30 Seconds -
AMRAP 40 Seconds: Max Reps @ 80% 1RM
- Rest 1:20
17/1/20
Conditioning WOD:
3 Rounds:
7 Power Snatches (35/25kg)
7 Toes to Bar
7 Box Jumps (24/20)
800m Run
3 Rounds:
7 Power Snatches (35/25kg)
7 Toes to Bar
7 Box Jumps (24/20)
800m Run
3 Rounds:
7 Power Snatches (35/25kg)
7 Toes to Bar
7 Box Jumps (24/20
Extra Time:
Front Squat
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
*Percentages Based on 1RM Front Squat*
16/1/20
Skill:
Handstand walking practise
Conditioning WOD:
'Diane'
21-15-9:
Deadlifts 102.5 / 70kg
Handstand Push-ups
(10min cap)
Extra Time:
Mobility Work
Foam Roll Legs and Back
Ball Pecs and Shoulders & forearms
Stretch all of the above
15/1/20
Strength WOD:
12mins to build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
(Racks to be used)
The pause at the bottom of first Front Squat is for 3 seconds.
There is no pause on the second Front Squat
Conditioning WOD:
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 75/52.5kg (No racks)
You should be completing the round in 3 mins or less allowing for each round to be high intensity and also for 1 minute recovery.
Your score is the slowest time of the 5 rounds
Extra Time:
Push Press Complex
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
*Pause 2 Seconds in Dip*
14/1/20
Conditioning WOD:
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into...
3 Rounds:
12 Alternating KB Snatches 32/24
400m Run
Extra Time:
Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
13/1/20
Strength WOD:
12 min to build to a Power Clean & Jerk 1RM
Conditioning WOD:
3 Rounds:
50 Air Squats
10 Power Clean and Jerks 60/42.5kg
(9min cap)
Extra Time:
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
*Percentages Based Off 5RM Back Squat*
12/1/20
Hero WOD 'Pat'
6 rounds for time of:
25 Pull-ups
Front Rack Lunge, 15m
25 Push-ups
Front Rack Lunge, 15m
(30min cap)
Record total reps completed at end
Front rack lunge counts as 3 reps (1 for each 5m completed)
RX Lunges to be performed with 2 x 15kg DBs or 2 x 16kg KBs and the 15m will be split into 3 x 5m
Extra time:
Go to Mobility WOD or 6pm Yoga
BOTH ARE FREE!!
(mobility WOD free to those on memberships, Sunday Yoga Free to everyone all January)
11/1/20
Conditioning Team WOD:
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Row
75 Power Snatches 35/25kg
75 Thrusters 35/25kg
75/50 Calorie Row
60 Power Snatches 42.5/30kg
60 Thrusters 42.5/30kg
75/50 Calorie Row
45 Power Snatches 52.5/37.5kg
45 Thrusters 52.5/37.5
75/50 Calorie Row
30 Power Snatches 60/42.5kg
30 Thrusters 60/42.5kg
75/50 Calorie Row
15 Power Snatches 70/47.5kg
15 Thrusters 70/47.5kg
* Mixed teams will complete the following row calories:
- 2 Girls, 1 Guy: 60
- 2 Guys, 1 Girl: 65
Extra Time:
Gymnastic Skill
15 Minute Recovery Row
*On the 0-4-8-12:*
50' Handstand Walk
10/1/20
AMRAP 20:
1 Deadlift 142.5/92.5kg
10 Toes to Bar
15 Lateral Barbell Burpees
Extra Time:
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
*Percentages Based on 1RM Front Squat
9/1/20
Strength WOD:
Pausing Push Jerk (from rack)
Build to Heavy Set of 2
(12mins)
*2 Second Pause in Dip & Catch
Conditioning WOD:
On the 3:00 x 5 Rounds:
Weighted AbMat Situps 9/6kg
10 Box Jump Overs 24/20 inch
5 Push Jerks (from floor)
*Build to a Heavy Set of 5 Push Jerks
Your whiteboard score is weight you achieved in the 2RM & 5RM Push Jerk
8/1/20
Conditioning WOD:
2 Rounds:
1k Run (2 laps of block)
1k Row
50 Wallballs 9/6kg
(25min cap)
Extra Time:
Strict Gymnastics
12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups
Directly Into...
6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)
7/1/20
Strength WOD:
Power Clean
12 mins to build to a heavy Set of 2
2 Second Pause at Knee & In the Catch
You do not need to touch and go but there should be only a a few secs between both lifts
Conditioning WOD:
AMRAP 15:
30 Double Unders
10 Power Cleans 70/47.5kg
30 Double Unders
10 Lateral Barbell Burpees
6/1/20
Conditioning WOD:
AMRAP 5:
21-15-9:
Overhead Squats 42.5/30kg
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters 42.5/30kg
Chest to Bar Pull-ups
Your score for each couplet is total number of reps completed (2 scores)
5/1/20
Member WOD Sunday:
Teams of 3:
2 people working at a time, 1 person resting
Accumulate 140 reps of each movement:
Kb swings 24/16kg
Box jumps
Air squats
Push ups
Burpees
Pull-ups
Row cal
Double unders
Wallball shots
Front rack lunges with KB
4/1/20
Conditioning WOD:
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks (alt arm every 5 reps)
400 Meter Run
30 Single Dumbbell Power Snatches (alt arm each rep)
(25min cap)
Dumbbell: 22.5/15kg
Extra Time:
Skill Conditioning
5 Rounds:
20 GHD Sit-ups
35 Double Unders
50' Handstand Walk
3/1/20
Conditioning WOD:
Teams of 3
AMRAP 30:
300 Meter Row
20 Plate Hops
10 Thrusters 30/20kg
*Complete Full Rounds Before Switching
The rest allows each member to really attack each round , the goal is to go hard each time it's your turn!!
Extra Time:
Push Press at 80% 1RM
4 Sets of 6
* Rest 2 Minutes Between Sets
* Use Same Weight Across "
2/1/20
Strength WOD:
Romanian Deadlift
12mins to build to a Moderate Set of 6
Final few sets should be close to conditioning WOD weight for the normal deadlifts
Conditioning WOD:
AMRAP 12:
3 Deadlifts 92.5kg / 65kg
3 Toes to Bar
3 Lateral Burpees over Bar
6 Deadlifts 92.5kg / 65kg
6 Toes to Bar
6 Lateral Burpees over Bar
...
Continue increasing by 3 reps until the finish
This is not meant to be a heavy deadlift so choose a weight that you could do at least 20 reps unbroken when fresh
Extra Time:
Full Body slow roll out
31/12/19
Team WOD
AMRAP 20:
20 Wallballs 9/6kg
20 Hang Power Snatches 42.5/30kg
20 Box Jumps (24/20)
20 Front Squats 42.5/30kg (No racks)
20/15 Calorie Row
Break it up however you like
Extra Time:
Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats
**Tempo:**
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
**Set 1:** 60%
**Set 2:** 65%
**Sets 3-5:** 70%
30/12/19
Conditioning WOD:
For time..
Grace
30 reps for time of:
• Clean & Jerk 60/42.5kg
Then straight into..
Meagan
21-15-9 reps for time of:
• Burpees
• KB Swings 24/16kg
• Double-Unders
(24min cap)
Extra Time:
Strict Gymnastic Conditioning
For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-Ups
15-12-9:
Row Calories
Erg Bike Calories
15 Strict Handstand Push-ups
15 Strict Toes to Bar
15-12-9:
Row Calories
Erg Bike Calories
15 Strict Handstand Push-ups
15 Strict Pull-ups
15-12-9:
Row Calories
Erg Bike Calories
29/12/19
Conditioning WOD:
Team Rowing Murph
For time:
Row, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Row, 1 mile
Conditioning WOD:
Team Rowing Murph
For time:
Row, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Row, 1 mile
Row switch person every 400m and reps every 5 or 10
Extra Time:
Full Body Partner Stretch
28/12/19
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts 70/47.5kg
600 Meter Run (run 100m route then the block)
90 Hang Power Cleans 70/47.5kg
600 Meter Run
60 Push Jerks 70/47.5kg
600 Meter Run
Then
150/105 Calorie Row (135 cals if mixed team of 2 men & 1 women or 120 cals if 2 women & 1 man)
Then
60 Push Jerks 61/42.5kg
600 Meter Run
90 Hang Power Cleans 61/42.5kg
600 Meter Run
120 Deadlifts 61/42.5kg
600 Meter Run
Extra Time:
For Time:
21 Handstand Push-ups
100' Handstand Walk
15 Handstand Push-ups
50' Handstand Walk
9 Handstand Push-ups
25' Handstand Walk
27/12/19
Conditioning WOD:
3 Rounds:
25 Overhead Squats 35/25kg
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
(24min cap)
Extra Time:
Rope Climb Conditioning
5 Sets:
15 GHD Sit-ups
3 Rope Climbs
*Rest 1 Minute Between Sets*
24/12/19
'The 12 Days of Christmas'
Perform like the song for time:
1 Thruster 60/42.5kg
2 Hang Power Cleans 60/42.5
3 Deadlifts 60/42.5kg
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 24/16kg
10 AbMat Sit-ups
11 Wallballs 9/6kg
12 Calorie Row
(40min cap, will extend if there is time)
Extra Time:
For Time:
20% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
50% Unbroken Ring Muscle-ups
200 Double Unders
50% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
20% Unbroken Ring Muscle-ups
***Example:** Max Unbroken Set of 10*
**20%** = 2 Reps Unbroken
**35%** = 4 Reps Unbroken (Round Up)
**50%** = 5 Reps Unbroken
23/12/19
Conditioning WOD:
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
50 Double Unders
Record time to complete each round, your score is your slowest round
Choose numbers that allow you to finish under 4 mins each time so you have at least 1 min rest each round
Extra Time:
Note: Percentages off 5RM Back Squat
Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
22/12/19
Strength WOD:
Back Squat
3 sets of 5
80/80/85% Rest 2mins
Conditioning WOD:
Team WOD (2's):
33-27-21-15-9:
Weighted MB AbMat Situps ( feet are not allowed to be linked)
Synchro Wall Balls 9/6kg
AbMat Sit Ups partners face each other and pass ball between them
Wall Balls: one athlete throws then other catches, squats and throws back up
Extra Time:
'Jacob Morris'
For Time
50 Wall Balls 9/6kg
40/30 calorie Ski
30 Dumbbell Snatches 22.5/15kg
20 Box Jump Overs (24/20 in)
15 Bar Muscle-Ups
Sub for Barbell Thrusters (20/15kg) if class is using space
21/12/19
For Time:
800 Meter Run
50 Power Snatches 35/25kg
800 Meter Run
5 Strict Ring Muscle Ups
800 Meter Run
50 Lateral Barbell Burpees
(30min cap)
Extra Time:
Attend Oly class or perform...
Olympic Cycling
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%
*Before Each Set: 35 Double Unders*
20/12/19
Strength WOD:
Thruster
Build to a heavy single from rack
Team WOD (2's)
5 Rounds:
20/15 Calorie Row
20 Thrusters 52.5/35kg (10 reps, then swap over)
Rower: Athletes must complete their own cals before swapping over i.e If a mixed team = boy completes 20 then girl completes 15 cals before moving onto the Thrusters
Thrusters: Two bars allowed only if different weights are being used
Extra Time:
Tabata SIde Plank (alternate side each 20 sec interval)
Then..
Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate
19/12/19
Tabata:
Kettlebell Swings 1 x 24/16kg
Calorie Row
Kettlebell Box Step-ups 1 x 24/16kg to 24/20inch
Calorie Row
-There is no rest between movements beyond the 10 seconds
-Your score at each interval is the total reps completed over the 8 rounds
-Your final score will be the sum total of reps completed at all 4 movements
-TABATA= 8 Rounds:, 20 Second On, 10 Second Off
Extra Time:
Mobility focused..
Lats Foam Roll:
1-2 Minutes Each Side
Foam Roll Quads (middle, inner and outer sections):
1-2 Minutes Each Side
Glutes Foam Roll:
1-2 Minutes Each Side
18/12/19
Conditioning WOD:
3 Rounds for time
12 Power Cleans 60/42.5kg
12 Chest to Bar Pull-ups
12 Push Jerks 60/42.5kg
12 Toes to Bar
(18min cap)
Extra Time:
Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
AND/OR
Body Armor (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions on GHD
Rest 1 Minute Between Sets
17/12/19
Strength WOD:
Hang Power Snatch
15min s to build to a heavy set of 3
Can be from anywhere above the knee
Conditioning WOD:
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches 52.5 / 37.5kg
(15min cap)
Extra Time:
Ascending Ladder for 7 Minutes:
1-2-3-4-5....
Strict Handstand Push-up
Strict Ring Dip
Push-up
Rest 3 Minutes
5 Min AMRAP:
2 Wall Walks
10 Weighted AbMat Sit-Ups
16/12/19
Conditioning WOD:
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs 9/6kg
60 Double Unders, 30 Deadlifts 102.5/70kg
60 Double Unders, 30 Wallballs 9/6kg
60 Double Unders, 30 Burpees
(25min cap)
Extra Time:
Back Squat Waves
Set #1 - 6 Reps @ 74%
Set #2 - 4 Reps @ 80%
Set #3 - 2 Reps @ 86%
Rest 3 Minutes
Set #4 - 6 Reps @ 80%
Set #5 - 4 Reps @ 86%
Set #6 - 2 Reps @ 92%
Rest 3 Minutes
Set #7 - 6 Reps @ 86%
Set #8 - 4 Reps @ 92%
Set #9 - 2 Reps @ 98%
*Percentages Based on 5RM Back Squat *
15/12/19
Hero WOD Sunday:
'Manion'
7 rounds of:
•Run 400 meters
•29 Back squats 60/42.5kg (racks allowed)
Make sure you do a full warm down and roll out after this WOD!
Extra Time:
Attend Mobility WOD or 6pm Yoga
14/12/19
Conditioning WOD:
5min AMRAP:
600 Meter Run
1 Round of "Cindy"
Max Clean and Jerks 60 / 42.5kg
Rest 5 Minutes
5min AMRAP:
400 Meter Run
2 Rounds of "Cindy"
Max Clean and Jerks 70 / 47.5kg
Rest 5 Minutes
5min AMRAP:
200 Meter Run
3 Rounds of "Cindy"
Max Clean and Jerks 85 / 60kg
Extra Time:
Olympic Cycling
On the 2:30 x 6 Sets:
3-Position Power Clean (Pockets, Above Knee, Floor)
Pausing Split Jerk (pause in catch for 3 secs then drop Barbell)
Power Clean
Split Jerk
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
13/12/19
Conditioning WOD:
30-20-10:
Calorie Row
Alternating Dumbbell Box Step-ups 1 x 22.5 / 15kg
Directly Into...
10-20-30:
Alternating Dumbbell Snatches 1 x 22.5 / 15kg
Wallballs 9/6kg
Record total time
Extra Time:
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo is..
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Then take a breath and repeat
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
12/12/19
Conditioning WOD:
Every 4 mins for 5 Rounds:
25 AbMat Sit-ups
15 MB Cluster 9/6kg
5 Push Press (from floor)
*Build in Weight on the Push Press*
Score is the heaviest weight achieved for 5 reps of the Push Press
Extra Time:
Focus is on self myofascial release today or attend Powerlifting class
Lats slow Foam Foll:
1-2 Minutes Each Side
Quads slow Foam Roll:
1-2 Minutes Each Side
Upper Back slow Foam Roll:
1-2 Minutes Each Side
11/12/19
Strength WOD:
Overhead Squat
15 mins to build to a Heavy single
Rest appropriately between sets
Racks to be used
Conditioning WOD:
10min AMRAP:
6 Power Snatches 42.5 / 30kg
9 Overhead Squats 42.5 / 30kg (no racks)
12 Box Jumps (24/20)
Athletes should choose a weight that allows the OHS to be performed unbroken each round.
Extra Time:
Back Squat Waves (Performed at % of your 5RM Back Squat )
Set 1: 6 Reps @ 72% of 5RM
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
10/12/19
Conditioning WOD:
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Score is total reps
Extra Time:
Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 18/14 Calorie Ski Erg
Minute 2: 1-2 Rope Climbs
9/12/19
Strength WOD:
Front Squat
Build to a heavy set of 3
Conditioning WOD:
15min AMRAP:
60 Double Unders
400m Run
15 Front Squats 70/47.5kg
Extra Time:
4 Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
Choose a weight that is challenging but allows good form
8/12/19
Conditioning WOD:
20mins
On the 0'-10'
21-15-9
HSPU
Chest to bar pull ups
Rest for the remaining time
On the 10'-20'
21-15-9
Calorie Row
Thrusters 42,5/30kg
Record both scores
Advent Calendar Day 7:
60sec Max Burpees
Extra Time:
EMOM for 9 mins
Min 1: 1-2 Turkish Get Up (left)
Min 2: 1-2 Turkish Get Up (right)
Min 3: 3-5 reps each arm KB Windmill
Choose a weight that is challenging but does not affect form and allow 15 secs at the end of each min to rest and reset.
7/12/19
Conditioning WOD:
For Time:
2000m Row
3 x 15m Walking Lunge
75 AbMat Sit-ups
3 x 15m Walking Lunge
1 mile run (4 x 400m)
(25min cap)
Extra Time:
Attend Olympic Lifting class
or
20min mobility session
6/12/19
Strength WOD:
On the Minute x 9:
1 Tempo Front Squat
Tempo: 3-3-3-2
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand up
2 Second to take your breath
Sets 1-3: 60%
Sets 4-6: 65%
Sets 7-9: 70%
Conditioning WOD:
Teams of 2,
25min AMRAP:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box Height: (24/20)
5/12/19
16min AMRAP:
21/15 Calorie Row
12 Kettlebell Swings 32/24kg
15 Pull Ups
'Extra Time'
2 options..
1: Attend Powerlifting class
2: Mobility/recovery focus..
a, Lats Foam Roll:
1-2 Minutes Each Side
b, Quads Foam Roll:
1-2 Minutes Each Side
c, Calves Foam Roll:
1-2 Minutes Each Side
4/12/19
Strength WOD:
5 Sets:
1 Push Press > 2 Push Jerks = 1 set
15 mins to build to a heavy set from the rack
Conditioning WOD:
21-15-9:
Push Jerks 60/42.5kg
Lateral Barbell Burpees
(No racks allowed)
Extra Time:
'Body Armor'
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets
3/12/19
Conditioning WOD:
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans 42.55/30kg
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans 52.5/37.5kg
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans 60/42.5kg
25 Double Unders
Extra Time (Optional Post Session work):
Strict Gymnastics
0:00 - 6:00min (EMOM perform both)
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 - 12:00
1 Strict Chest to Bar Pull-up + 15' Handstand Walk in first min
2 Strict Chest to Bar Pull-ups + 15' Handstand Walk in second min and so on..
3 Strict Chest to Bar Pull-ups + 15' Handstand Walk
12:00 - 18:00min
25 Double Unders in first min
:15 Second L-Sit on Rings in second min
5 Tempo Ring Rows (3-1-2-1) in third min
2/12/19
WOD:
AMRAP 20:
50 Wallballs 9/6kg
40/30 Calorie Row
30 Toes to Bar
20 Kettlebell or Dumbbell Snatches 1 x 32/22.5kg
Anyone dropping equipment will immediately have to perform 20 Air Squats
Choose the appropriate scaled options to allow you to complete 1 round in 8-12mins
Optional Post session work:
Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
1/12/19
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Sandbag Run 25/15kg
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats 42.5/30kg
80 Hang Power Snatches 42.5/30kg
80 Overhead Squats 42.5/30kg
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Sandbag Run 25/15kg
* One athlete moves at a time except on the runs, where teammates will run together for all 800 meters.
Advent Calendar Day 1
10 Partner AbMat Sit ups
High 5’ing at top of each rep
Optional Post session work:
Olympic Cycling
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks
*Start at 55% of Estimated 1RM Push Press and Build*