W/C 13TH MAY 2023

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 13th May 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

As many rounds and reps in 25:00:

150 double-unders

50 push-ups

15 power cleans (85/57.5 kg)

Tier 2 -

As many rounds and reps in 25:00:

100 double-unders

30 push-ups

15 power cleans (60/42.5 kg)

Tier 3 -

3-5 rounds for time:

75 single-unders

15 hand-elevated push-ups

10 power cleans (20/15 kg)

🟩 Engine 🟩

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1200-m run

Rest 3:00

1600-m run

🟫 The Late Club 🟫

Part A - W5D1 of press programme

Part B - Intervals

Compete 2 sets of:

AMRAP 6

20/15 row cals

20 wall-balls @ 9/6 kg, 10′ target

20 toes-to-rings

Rest 3:00 b/t AMRAPS and sets

AMRAP 6

Buy-in: 400-m run

+

AMRAP in the remaining time

6 power clean and jerks @ 70/47.5 kg

12 chest-to-bar pull-ups

🔺 Tuesday 14th May 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

5 reps x 3 sets at 50-60%

4 reps x 5 sets at 60-70%

WOD

Tier 1 -

For time:

27-21-15-9

Dumbbell thrusters (15/10 kg)

Pull-ups

Tier 2 -

For time:

21-15-9

Dumbbell thrusters (10/5 kg)

Pull ups

Tier 3 -

For time:

27-21-15-9

Dumbbell thrusters (5 kg)

Jumping pull-ups

🟪 Sweat 🟪

Working for 1:30, resting for :45 for a total of 8 rounds:

3-6-9… etc

Sit-ups

Burpees

Air squats

🟥 Gymnastics 🟥

Part A - Ring flow

Part B - Strength

Close grip bench press – 18-24 @ 78-88%

Strict chin up – 18-24 @ 78-88%

Part C - Conditioning

“DIY” (Do It Yourself) skill work – 16:00 EMOM

1) Complex gymnastics movement – 1 to 8 reps

2) Barbell/DB movement – 5 to 15 reps

3) Simple gymnastics movement – 5 to 15 reps

4) REST or easy Assault bike / row

🔺 Wednesday 15th May 🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

WOD

Tier 1 -

For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups

Tier 2 -

For time:

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

Tier 3 -

For time:

5 hand-release push-ups from knees

100-m run

7 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

7 hand-release push-ups from knees

100-m run

5 hand-release push-ups from knees

🟩 Engine 🟩

4 rounds, each for time, of:

40 air squats

400-m run

20 alternating DB hang clean and jerks

200-m run

Rest 2:00 b/t rounds.

🔺 Thursday 16th May 🔺

🟦 CrossFit 🟦

Skill / Strength

Post workout:

3 sets:

20 double-dumbbell overhead walking lunges

Into

800-m backwards sled drag (20/15 kg)

WOD

Tier 1 -

As many rounds and reps as possible in 10:00:

30 sit-ups

15/10-calorie row

Tier 2 -

As many rounds and reps as possible in 10:00:

20 sit-ups

15/10-calorie row

Tier 3 -

As many rounds and reps as possible in 10:00:

15 sit-ups

10/7-calorie row

🟫 The Late Club 🟫

Part A - 4 rounds for time:

6 ring muscle-ups

12 burpees to rings, 6” reach

18/14 row cals

Part B - For time:

75/50 cal echo/assault bike

164 ft handstand walk

250 double-unders

🔺 Friday 17th May 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Bench press

3-3-3-3-3+

– Max reps on the last set.

WOD

Tier 1 & 2 -

For time:

2000-m row

Tier 3 -

For time:

1,600-m row

🔺 Saturday 18th May 🔺

🟪 Sweat 🟪

30*-20*-10*:

DB deadlift

Push up

DB hang squat clean

Push up

*200-m run after each round

🔺Sunday 19th May 🔺

🟪 Sweat 🟪

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

4 wall walks

12 DB goblet reverse lunge

40 lateral hops over DB

12 alternating DB snatch

W/C 6TH MAY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 6th May🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

3 sets:

20 strict sit-ups (no arms)

10 weighted GHD hip extensions/weighted good mornings

100-m d-ball carry/DB front rack carry

WOD - BENCHMARK // CINDY

Tier 1 -

As many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

Tier 2 -

As many rounds as possible in 20 minutes of:

3 pull-ups

6 push-ups

15 air squats

Tier 3 -

Every 2:00 x 10 rounds:

3 ring rows

6 push-ups from the knees

9 air squats

🟩 Engine 🟩

On a 15:00 clock:

Bike for distance

– Every minute perform a :15 sprint

🟫 The Late Club 🟫

Part A - W4D1 of press programme

Part B - 2 rounds of:

AMRAP 5

200- m run

10 deadlift @ 85/60 kg

10 handstand push-ups

– Rest 3:00 between intervals –

AMRAP 5

20/15 cal bike

15 box jump overs, 24/20″

10 pull-ups

Part C - Bodybuilding circuit

2-3 rounds of:

8-12 DB bicep curls

20 banded tricep extensions

2-3 rounds of:

8-12 DB reverse flys

20 lu raises

2 rounds of:

15 barbell wrist curls

15 barbell reverse wrist curls

🔺 Tuesday 7th May🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

4 sets of 5 reps at 50-60%

3 sets of 4 reps at 60-70%

WOD

Tier 1 -

As many rounds and reps as possible in 15:00:

200-m run

12 dumbbell box-step ups

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

Tier 2 -

As many rounds and reps as possible in 15:00:

200-m run

12 dumbbell box-step ups

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

Tier 3 -

As many rounds and reps as possible in 15:00:

100-m run

8 dumbbell box-step ups

6 wall-balls to chosen height and weight

🟪 Sweat 🟪

Working for 1:30, resting for 1:30 for a total of 8 rounds:

8 DB snatches

8 goblet squats

8 push ups

24 double unders

🟥 Gymnastics 🟥

Part A - Ring flow

Part B - Strength

Close grip bench press – 18-24 @ 78-86%

Strict chin up – 18-24 @ 78-86%

Part C - Conditioning

“DIY” (Do It Yourself) skill work – 16:00 EMOM

1) Complex gymnastics movement – 1 to 8 reps

2) Barbell/DB movement – 5 to 15 reps

3) Simple gymnastics movement – 5 to 15 reps

4) REST or easy Assault bike / row

🔺 Wednesday 8th May🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

On a 10:00 clock:

5 push presses

– Build to a heavy set of 5 reps.

WOD

Tier 1 -

7 rounds for time:

7 sumo deadlift high pulls (42.5/30 kg)

7 push presses

7 box jump-overs (30/24 in)

Tier 2 -

7 rounds for time:

7 sumo deadlift high pulls (35/25 kg)

7 push presses

7 box jump-overs (24/20 in)

Tier 3 -

7 rounds for time:

5 sumo deadlift high pulls (20/15 kg)

5 push presses

5 box step-overs (20 in)

🟩 Engine 🟩

4 rounds for time:

Run 800-m

– Rest 3:00 between rounds.

🔺 Thursday 9th May🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

On a 10:00 clock:

Handstand balance/walking practice

WOD

Tier 1 -

As many rounds and reps as possible in 10:00:

3-6-9-12… etc.

Toes-to-bars

1-2-3-4… etc.

Wall walks

Tier 2 -

As many rounds and reps as possible in 10:00:

2-4-6-8-10-12… etc.

Toes-to-bars

1-1-2-2-3-3.. etc.

Wall walks

Tier 3 -

As many rounds and reps as possible in 10:00:

3-6-9-12… etc.

Hanging knee raises

1-2-3-4… etc.

Inchworm + push-ups

🟫 The Late Club 🟫

A - In a 15-minute window

Bike for distance*

* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):

5 Hang power snatches @ 60/42.5 kg

10 Bar-facing burpees

– Rest 5:00 before part B –

B - In a 15-minute window

Bike for distance*

* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):

5 Overhead squats @ 60/42.5 kg

10 Toes-to-bars

– Rest 5:00 before part C –

C - In a 15-minute window

Bike for distance**

* Every 3-minutes (0:00 / 3:00 / 6:00 / 9:00 / 12:00):

7 Thrusters @ 60/42.5 kg

1-3 Rope climbs

* You can replace this bike with a ski or row if you want

🔺 Friday 10th May🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Bench press

5-5-5-5-5+

– Max reps on the last set.

WOD

Tier 1 -

For time:

9-7-5:

Deadlifts (85/60 kg)

Hang power cleans

Front squats

Tier 2 -

For time:

9-7-5:

Deadlifts (60/42.5 kg)

Hang power cleans

Front squats

Tier 3 -

For time:

9-7-5:

Deadlifts (35/25 kg)

Hang power cleans

Front squats

🔺 Saturday 11th May 🔺

🟪 Sweat 🟪

Every 4:00 for 5 rounds of:

5 devils press

10L/10R single leg squats or box step ups

15 wall-balls

200-m run

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

PARTNER UP - HERO WOD // “KIRBY”

Choose 1/2/3/4* rounds, each round for time:

Check in: 2000-m bike

Then 2 rounds of:

47 sync air squats

47 sync press ups

47 sync sit ups

Then:

1200-m run together

Check out: 2000-m bike

*Wear a weight vest if possible

🔺Sunday 12th May🔺

🟪 Sweat 🟪

Every minute on the minute for 20:00:

Min. 1 - Max 25ft shuttle runs

Min. 2 - Max barbell strict press

Min. 3 - Max air squats

Min. 4 - Rest

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

For time:

20 burpees

100 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

500/400-m row

50 single-arm overhead DB lunges

500/400-m row

20 left-arm DB snatches

20 right-arm DB snatches

100 double-unders

20 burpees

– Use one dumbbell (22.5/15 kg).

– Switch arms on the lunges as needed.

Tier 2 -

For time:

20 burpees

50 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

500/400-m row

50 single-arm overhead DB lunges

500/400-m row

20 left-arm DB snatches

20 right-arm DB snatches

50 double-unders

20 burpees

– Use one dumbbell (15/10 kg).

– Switch arms on the lunges as needed.

Tier 3 -

For time:

15 burpees

50 single-unders

15 left-arm DB snatches

15 right-arm DB snatches

400/300-m row

30 single-arm overhead DB lunges

400/300-m row

15 left-arm DB snatches

15 right-arm DB snatches

50 single-unders

15 burpees

– Use one dumbbell (10/5 kg).

– Switch arms on the lunges as needed.

🟩 Engine 🟩

5 rounds, each for time, of:

200-m run

15 DB deadlifts

12 DB hang power cleans

30ft DB front rack lunge

200-m run

Rest 2:00 between rounds

W/C 29TH APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 29th April🔺

🟦 CrossFit 🟦

Skill / Strength

10 sets:

:30 max-reps strict handstand push-ups

1:00 rest.

WOD

Tier 1 -

Every minute on the minute for 12:00:

Odd min | 2 legless rope climbs

Even min | Max-reps devils presses (15/10 kg)

Tier 2 -

Every minute on the minute for 12:00:

Odd min | 1 rope climb

Even min | Max-reps devils presses (10/5 kg)

Tier 3 -

Every minute on the minute for 12:00:

Odd min | 4 pull-to-stands

Even min | Max-reps devils presses (10/5 kg)

🟩 Engine 🟩

10 sets for time:

300/225-m row

Rest 1:00 between efforts.

🟫 The Late Club 🟫

Part A - W3D1 of press programme

Part B - For time:

15 power clean and jerks (85/60 kg)

30 chest-to-bar pull ups

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

60/45 row cals

45 wall-balls

30 chest-to-bar pull ups

15 power clean and jerks

(< 18:00)

Part C - 3 supersets:

8-10 DB bench press

10-12 seated DB press

12-15 seated rear delt fly

🔺 Tuesday 30th April🔺

🟦 CrossFit 🟦

Skill / Strength

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%

WOD

Tier 1 -

For time:

800-m run

36 dumbbell front rack lunges (22.5/15 kg)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.

Tier 2 -

For time:

800-m run

36 dumbbell front rack lunges (15/10 kg)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.

Tier 3 -

For time:

400-m run

24 dumbbell front rack lunges (10/5 kg)

400-m run

12 dumbbell front rack lunges

200-m run

6 dumbbell front rack lunges

200-m run

– Use two DBs.

🟪 Sweat 🟪

Working for 1:30, resting for 1:30, for a total of 8 rounds complete as many rounds and reps as possible:

3 DB devils press

5 DB thrusters

7 burpees

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

Close grip bench press – 18-24 @ 78-84%

Strict chin up – 18-24 @ 78-84%

Part C - Conditioning

“DIY” (Do It Yourself) skill work – 16:00 EMOM

1) Complex gymnastics movement – 1 to 8 reps

2) Barbell/DB movement – 5 to 15 reps

3) Simple gymnastics movement – 5 to 15 reps

4) REST or easy Assault bike / row

🔺 Wednesday 1st May🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

5 sets:

10 deadlifts

WOD

Tier 1 & 2 -

5 rounds:

:30 row

:30 push-ups

Rest 2:00

– Score is total calories and push-up reps.

Tier 3 -

5 rounds:

:30 row

:30 hand-elevated push-ups

Rest 2:00

– Score is total calories and push-up reps.

🟩 Engine 🟩

6 sets for time:

800-m run

Rest 2:30 between efforts.

🔺 Thursday 2nd May🔺

🟦 CrossFit 🟦

Skill / Strength

7 sets:

3 weighted pull-ups

– Rest 1:00-2:00 between sets.

WOD

Tier 1 -

6 rounds for time:

9 hang squat cleans (70/47.5 kg)

6 bar muscle-ups

Tier 2 -

6 rounds for time:

9 hang squat cleans (52.5/35 kg)

2 bar muscle-ups

– Bar muscle-ups can be singles.

Tier 3 -

6 rounds for time:

9 hang power cleans (35/25 kg)

6 jumping chest-to-bar pull-ups

🟫 The Late Club 🟫

Part A - 3 rounds for time:

21/15 cal bike

15 deadlifts (125/85 kg)

9 ring muscle ups

Part B - 21-15-9:

Row cals

Handstand push ups

GHD sit ups

Part C - 3 rounds for quality:

30-40 seconds/side Copenhagen plank

8-12 seated good morning

8-12/side KB side leans

🔺 Friday 3rd May🔺

🟦 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 -

For time:

80 DB box step-ups (24/20 in) (22.5/15 kg)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

Tier 2 -

For time:

80 DB box set-ups (24/20 in) (15/12.5 kg)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.

Tier 3 -

For time:

60 DB box set-ups (20/12 in) (10/5 kg)

– Every minute on the minute, starting at :00, perform 20 single-unders.

– Use two dumbbells.

🔺 Saturday 4th May🔺

🟪 Sweat 🟪

Every 2:30 for 5 sets:

50 double unders

10 reverse lunges

5 hand release push ups

10 reverse lunges

Rest 2:30

Every 2:30 for 5 sets:

10 burpees

10 sit ups

10 air squats

10 sit ups

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Complete as many rounds and reps as possible in 24:00 with a partner:

24 Russian KB swings (32/24 kg) (24/16 kg) (12/8 kg)

12 handstand push-ups / 9 handstand push ups / 9 double-KB presses

200-m farmers carry

– Share workload as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

🔺Sunday 5th May🔺

🟪 Sweat 🟪

Every minute on the minute for 24:00 alternate between:

Min. 1 - Max alternating DB hang power cleans

Min. 2 - Max DB shoulder to overhead (left)

Min. 3 - Max goblet squats

Min. 4 - Max DB shoulder to overhead (right)

Min. 5 - Max 25 ft shuttle runs

Min. 6 - Rest

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1, 2 & 3 -

Every minute of the minute for 20:00:

1 power snatch

1 hang power snatch

– Build in load, prioritising mechanics.

🟩 Engine 🟩

4 rounds, each for time:

400-m run

20 DB deadlifts

120 ft DB overhead carry

30 push ups

120 ft DB overhead carry

Rest 1:00 between each round.

W/C 22ND APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 22nd April🔺

🟦 CrossFit 🟦

Skill / Strength

Welcome to week 8️⃣ of our strength cycle.

This is the final week of this cycle and it is considered a de-load week.

Next week, we take a break from a structured cycle and then return on the week of May 6th.

For load:

Snatch, clean, or jerk:

2 sets of 5 reps at 50-60%

3 sets of 4 reps at 60-70%

2 sets of 3 reps 65-75%

WOD

Tier 1 -

As many rounds as possible in 10 minutes of:

10 thrusters (52.5/35 kg)

10 power snatches

Tier 2 -

As many rounds as possible in 10 minutes of:

10 thrusters (35/25 kg)

10 power snatches

Tier 3 -

As many rounds as possible in 10 minutes of:

7 thrusters (20/15 kg)

7 hang power snatches

🟩 Engine 🟩

Every 5:00 x 3 rounds:

800-m run

then…

Every 3:00 x 5 rounds:

400-m run

🟫 The Late Club 🟫

DB to post

🔺 Tuesday 23rd April 🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

Every minute on the minute for 6:00:

:15 skipping skill practice

WOD

Tier 1 -

5 rounds for time:

20 box jump-overs (24/20 in)

20 push-ups

20 pull-ups

Tier 2 -

4 rounds for time:

20 box jump-overs (24/20 in)

20 push-ups

15 pull-ups

Tier 3 -

3-4 rounds for time:

15 box jump-overs (20/12 in)

15 hand-elevated push-ups

15 ring rows

Accessory

Accumulate:

3:00 L-sit hold

🟪 Sweat 🟪

Working for 2:00, resting for 1:00 for a total of 4 rounds complete as many reps as possible of:

4/4 single arm DB hang clean and jerk

8 goblet squats

8 burpees

Working for 2:00, resting for 1:00 for a total of 4 rounds complete as many reps as possible of:

8 alternating DB snatch

4/4 single arm DB thruster

8 burpees

🟥 Gymnastics 🟥

🌟 BRAND NEW STRENGTH CYCLE 🌟

Part A - Ring flow/prep

Part B - Strength

Close grip bench press – 18-24 @ 78-82%

Strict chin up – 18-24 @ 78-82%

Part C - Conditioning

“DIY” skill work – 16:00 EMOM

1) Complex gymnastics movement – 1 to 8 reps

2) Barbell/DB movement – 5 to 15 reps

3) Simple gymnastics movement – 5 to 15 reps

4) REST or easy bike / row

Example ⬇️

1) 6 ring muscle-ups

2) 8 push jerks @ 70kg

3) 14 box jumps

4) REST

🔺 Wednesday 24th April🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

1:00 max-rep power cleans

– Use 75% of your heaviest set of the day.

WOD

Tier 1, 2 & 3

For load:

3-3-3-3-3-3-3

Power clean

Complete a 200-m run after each set

🟩 Engine 🟩

2 rounds for reps of:

3:00 toes-to-bar/hanging knee raises/sit ups

3:00 kettlebell swings

3:00 calorie row

– Run 400 m at the start of each 3:00 interval.

🔺 Thursday 25th April🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

1 set:

30 V-ups

40 tuck-ups

50 hollow rocks

WOD

Tier 1 -

For time:

50-40-30

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

5-4-3

Strict muscle-ups

Tier 2 -

For time:

50-40-30

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

5-4-3

Low-ring muscle-up transitions

Tier 3 -

For time:

30-20-10

Wall-ball shots (4/2 kg) (10/9 ft)

5-4-3

Foot-assisted strict pull-ups

Foot-assisted strict ring dips

🟫 The Late Club 🟫

A - In a 10-minute window

Bike for distance*

* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):

5 DB Devils presses @ 2 x 22.5/15 kg

– Rest 4:00 before part B –

B - In a 10-minute window

Bike for distance*

* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):

7 DB Thrusters @ 2 x 22.5/15 kg

35 Double-unders

– Rest 4:00 before part C –

C - In a 10-minute window

Bike for distance**

* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):

10 DB Hang power cleans and jerks @ 2 x 22.5/15 kg

10 Toes-to-rings

🔺 Friday 26th April🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps deadlifts (142.5/102.5 kg)

– Rest 2:00 between rounds.

Tier 2 -

7 x 1:00 rounds of:

15 double-unders

5 burpees

Max-reps deadlifts (102.5/85 kg)

– Rest 2:00 between rounds.

Tier 3 -

7 x 1:00 rounds of:

21 single-unders

3 burpees

Max-reps deadlifts (60/42.5 kg)

– Rest 2:00 between rounds.

🔺 Saturday 27th April🔺

🟪 Sweat 🟪

In a “death by” style, every minute on the minute complete:

2 air squats

2 burpees

Add 1 rep each minute until you can no longer finish the work in 1:00

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, in a “you go, I go” style, complete the following for time:

2000-m row

100 alternating DB hang clean and jerk

300 double unders

100 alternating DB Snatch

50 handstand push ups/push ups/DB variations

2000-m row

🔺Sunday 28th April 🔺

🟪 Sweat 🟪

Every 4:00 for 5 sets:

200-m run

6 DB burpees

9 DB hang power cleans

12 DB goblet lunges

200-m run

🟦 CrossFit 🟦

Skill / Strength

Every 2:00 for 5 sets:

3 shoulder presses

3 push jerks

– Build to a heavy complex.

– Take the bar from the floor.

WOD

Tier 1 -

3 rounds for time:

30 alternating single-leg squats

15 push jerks (42.5/30 kg)

Tier 2 -

3 rounds for time:

20 alternating single-leg squats

15 push jerks (42.5/30 kg)

Tier 3 -

3 rounds for time:

20 alternating forward step lunges

15 push jerks (20/15 kg)

🟩 Engine 🟩

3 rounds, each for time:

50 air squats

400-m run

30 kettlebell swings

200-m run

100-ft bear crawl

Rest 2:00 b/t rounds

W/C 15TH APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 15th April🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

2 sets of 3 reps at 70-80%

3 sets of 2 reps at 80-90%

4 sets of 1 rep at 90%+

WOD - PARTNER UP

Tier 1 -

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

400-m run

50 KB swings (32/24 kg)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

Tier 2 -

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

400-m run

50 KB swings (24/16 kg)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

Tier 3 -

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

200-m run

30 KB swings (12/8 kg)

200-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

🟩 Engine 🟩

6 rounds for calories:

:30 bike

:30 rest

– Hold 300+ watts.

– Rest 2:00

6 rounds for calories:

:20 bike

:40 rest

– Hold 350+ watts.

🟫 The Late Club 🟫

DB to post

🔺 Tuesday 16th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

Accumulate:

40 alternating handstand shoulder taps

WOD - PARTNER UP

Tier 1 -

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Tier 2 -

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Tier 3 -

3 rounds for time with a partner:

24 hanging knee raises

8 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.

🟪 Sweat 🟪

4 rounds, each for time, of:

200-m run

15 DB deadlifts

12 DB squats

9 push ups

200-m

Rest 2:00 b/t rounds

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Conditioning

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

12-18 cal row

6-12 wall-facing HSPU / kipping HSPU / pike push ups / push ups

8-12 burpee box jump overs

8-12 toes-to-bar

Rest

🔺 Wednesday 17th April 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Front squat

1-1-1-1-1-1-1

– The final set should be the heaviest.

WOD

Tier 1 & 2 -

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

Min. 1 | :45 alternating single-leg squats

Min. 2 | 1:00 row

Tier 3 -

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

Min. 1 | :45 alternating single-leg squats to target

Min. 2 | 1:00 row

🟩 Engine 🟩

Complete 5 rounds for time:

100-m d-ball carry

10 heavy Russian kettlebell swings

400-m run

🔺 Thursday 18th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - IQF 24.1 - TBA

🟫 The Late Club 🟫

IQF 24.1 - TBA

🔺 Friday 19th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - IQF 24.2 - TBA

🔺 Saturday 20th April 🔺

🟪 Sweat 🟪

Every 4:00 for a total of 5 rounds complete:

200-m run

20 DB push press

20 air squats

200-m run

🟦 CrossFit 🟦

In pairs, splitting as desired, complete for time:

120 cal bike

75 pull ups

100 thrusters

100 sit ups

100 reverse lunges

75 press ups

120 cal bike

PAIRS IS 9AM CLASS ONLY

12PM IS IQF 24.3 - TBA

🔺Sunday 21st April🔺

🟪 Sweat 🟪

Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:

75 double-unders

25 burpees

Max-rep toes-to-bars / hanging knee raises / sit-ups

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - IQF 24.4 - TBA

🟩 Engine 🟩

3 rounds for time:

200-m run

15 box step ups (right leg)

200-m run

15 box step ups (left leg)

Rest 3:00

3 rounds for time:

2:00 of skipping (alternate legs)

40 air squats

20 kettlebell swings

W/C 8TH APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 8th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

From 0:00-10:00:

For time:

1,600-m run

10:00-20:00:

Build to a 5-rep-max bench press.

Tier 3 -

From 0:00-10:00:

For time:

800-m run

10:00-20:00:

Build to a 5-rep-max bench press.

🟩 Engine 🟩

Complete 4 sets of:

250-m row moderate pace

250-m row sprint pace

500-m row recovery race

Rest 3:00 b/t sets

🟫 The Late Club 🟫

DB to post

🔺 Tuesday 9th April 🔺

🟦 CrossFit 🟦

Skill / Strength

21 GHD hip extensions OR good mornings

15 GHD back extensions OR jefferson curls

9 GHD hip and back extensions OR good morning and Jefferson curls

WOD

Tier 1 -

3 rounds for time:

50 sit-ups

30 deadlifts (60/42.5 kg)

Tier 2 -

3 rounds for time:

30 sit-ups

30 deadlifts (60/42.5 kg)

Tier 3 -

3 rounds for time:

15 sit-ups

15 deadlifts (35/25 kg)

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 3:00 of:

50 double unders

8 DB reverse lunges

8 DB goblet squats

8 burpees

Rest 2:00

Repeat for 6 rounds

Use 1 DB

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

8-12 DB bench press

8 Bent over row

Part C - Conditioning

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

2 rope climbs / 2 ring muscle ups

6 25 ft farmers carries

12 box jump overs

18 wall balls

🔺 Wednesday 10th April 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

3 sets x 3 reps at 70-80%

3 sets x 2 reps at 80-90%

3 sets x 1 rep at 90%+

WOD

Tier 1 -

5 x 2:30 rounds:

10 overhead squats (42.5/30 kg)

30 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

Tier 2 -

5 x 2:30 rounds:

10 overhead squats (35/25 kg)

20 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

Tier 3 -

5 x 2:30 rounds:

10 overhead squats (20/15 kg)

10 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

🟩 Engine 🟩

10 rounds:

200-m object carry

100-m sprint

– Rest 1:00 between rounds.

🔺 Thursday 11th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

On a 10:00 clock:

Build to a heavy weighted strict pull-up

WOD

Tier 1 -

Complete as many rounds and reps as possible in 10:00:

30 walking lunges

6 strict pull-ups

5 KB strict presses/arm (16/12 kg)

Tier 2 -

Complete as many rounds and reps as possible in 10:00:

30 walking lunges

6 banded strict pull-ups

5 KB strict presses/arm (12/8 kg)

Tier 3 -

Complete as many rounds and reps as possible in 10:00:

20 walking lunges

6 ring rows

5 DB strict presses/arm (10/5 kg)

🟫 The Late Club 🟫

Part A - For time, partitioned any way

40 ring muscle-ups

80 burpees to a 12′ target

120 cal row

Distribute the reps as wanted to complete the workout

Part B - For time

21-15-9

Hang squat cleans @ 70/47.5 kg

Strict handstand push-ups

Part C - 2-3 rounds

8-12/side DB external rotations

10 DB pullovers

🔺 Friday 12th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

3 rounds for time:

21 power cleans (70/47.5 kg)

400-m run

Plank hold for time equal to run time

Tier 2 -

3 rounds for time:

21 power cleans (52.5/35 kg)

400-m run

Plank hold for as much of run time as possible

Tier 3 -

3 rounds for time:

12 power cleans (20/15 kg)

200-m run

Plank hold for as much of run time as possible

🔺 Saturday 13th April 🔺

🟪 Sweat 🟪

5 rounds each for time:

200-m run

10 DB power cleans

10 DB thrusters

200-m run

Rest 2:00 b/t rounds

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Complete as many rounds and reps as possible in 25:00 with a partner:

20 wall-balls

10 bar muscle-ups / 10 pull ups / 10 jumping pull ups

5 wall walk + burpees / 3 / 3 inchworm + burpees

– Partners split work as needed.

🔺Sunday 14th April 🔺

🟪 Sweat 🟪

10 rounds for time:

10 plate ground to overhead

8 overhead plate lunges

6 toes-to-bar

Starting at 0:00 and every 2:00 complete 5 box jump overs

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

Accumulate 10 reps of each movement per arm:

DB Turkish get-up + windmill

WOD

Tier 1 -

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (15/12.5 kg)

DB hang snatches, right-arm

Tier 2 -

For time:

5-10-15-20

Echo bike calories

DB hang snatches, left-arm (12.5/10 kg)

DB hang snatches, right-arm

Tier 3 -

For time:

5-10-15

Echo bike calories

DB hang snatches, left-arm (10/5 kg)

DB hang snatches, right-arm

🟩 Engine 🟩

Every minute on the minute for 40:00, choose your rep scheme and complete:

Min 1: Ski/Row cals

Min 2: Wall-balls

Min 3: Ski/Row cals

Min 4: Burpees

W/C 1ST APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 1st April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // BARBARA

Tier 1 -

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

Tier 2 -

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3:00 between rounds.

Tier 3 -

3-5 rounds, each for time, of:

10 jumping pull-ups

10 hand-elevated push-ups

20 sit-ups

20 squats

– Rest 3:00 between rounds.

🟩 Engine 🟩

2 sets for total time of:

200-m run

400-m run

800-m run

100-m sprint

– Rest 1:00 between each distance.

🟫 The Late Club 🟫

DB TO POST

🔺 Tuesday 2nd April 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

4 sets of 3 reps at 70-80%

3 sets of 2 reps at 80-90%

2 sets of 1 rep at 90%+

WOD

Tier 1 -

5 rounds for time of:

200-m run

6 clean and jerks (85/57.5 kg)

Tier 2 -

5 rounds for time of:

200-m run

6 clean and jerks (70/47.5 kg)

Tier 3 -

5 rounds for time of:

200-m run

6 clean and jerks (35/25 kg)

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 3:00 of:

50 double unders

4 DB hang snatch

8 burpees

4 DB thrusters

– Rest 2:00

– Repeat for 5 rounds

– Use 1 DB

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

8-12 DB bench press

8-10 Bent over row

Part C - Conditioning

3 rounds of:

2 x 25 ft DB walking lunges (hang position)

20 toes-to-bars

40 double-unders

+

2 rounds of:

2 x 25 ft DB walking lunges (rack position)

15 wall-facing handstand push-ups

30 single-under crossovers

+

1 round of:

2 x 25 ft DB walking lunges (overhead position)

10 ring muscle-ups

20 double-under crossovers

🔺 Wednesday 3rd April🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

For completion:

50 KB shoulder presses

– Use the same load for all 50 reps.

WOD

Tier 1 -

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (24/20 in)

Handstand push-ups

Tier 2 -

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (24/20 in)

1-2-3-4… etc.

Handstand push-ups

Tier 3 -

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (12 in)

DB shoulder presses

🟩 Engine 🟩

2 sets:

2,000/1,600-m Bike

1,000/800-m Row

– Rest 2:00 between sets

3 sets:

1,000/800-m Bike

500/400-m Row

– Rest 1:00 between sets

🔺 Thursday 4th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

3 rounds for time of:

25 knees-to-elbows

600-m run

Tier 2 -

3 rounds for time of:

25 knees-to-armpits

600-m run

Tier 3 -

3 rounds for time of:

15 hanging knee raises

400-m run

🟫 The Late Club 🟫

Part A - 2 rounds for time of:

50 cal row

25 bar-facing burpees

5 handstand walks, 25 ft

Rest 10:00

Part B - 10:00 AMRAP

10 Clean and jerks (anyhow) @ 83/56 kg

– Rest 1:00 –

10 Clean and jerks @ 102/65 kg

– Rest 1:00 –

10 Clean and jerks @ 111/73 kg

– Rest 1:00 –

Max Clean and jerks @ 125/83 kg

🔺 Friday 5th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Accumulate:

20 weighted pull-ups

WOD

Tier 1 -

5 rounds for time of:

10 push presses (42.5/30 kg)

12 lateral burpees over the bar

25/20-calorie row

Tier 2 -

5 rounds for time of:

10 push presses (35/25 kg)

12 lateral burpees over the bar

20/15-calorie row

Tier 3 -

5 rounds for time of:

10 push presses (20/15 kg)

8 lateral burpee bar step-overs

15/12-calorie row

🔺 Saturday 6th April🔺

🟪 Sweat 🟪

4 rounds, each for time, of:

400-m run

30 push ups

50ft DB front rack walking lunge

10 DB power cleans

– Rest 2:00 between rounds

– Use 1 DB

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

4 rounds with a partner for time:

30 synchronised walking lunges

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

100 double-unders / 70 double-unders / 100 single-unders

– Split the snatches and double-under reps with one partner working at a time.

🔺Sunday 7th April 🔺

🟪 Sweat 🟪

5 rounds, each for time, of:

6 shuttle runs, 25 ft there and back

9 DB thrusters

12 burpees over a DBs

– Rest 1:00 between rounds

– Use 2 DBs

🟦 CrossFit 🟦

Skill / Strength

For load:

10-10-10-10-10

Back squat

WOD

Tier 1 -

Complete as many rounds and reps as possible in 9:00 of:

15 Russian kettlebell swings (32/24 kg)

5 wall walks

Tier 2 -

Complete as many rounds and reps as possible in 9:00 of:

15 Russian kettlebell swings (24/16 kg)

3 wall walks

Tier 3 -

Complete as many rounds and reps as possible in 9:00 of:

15 Russian kettlebell swings (16/12 kg)

5 inchworms with push up

🟩 Engine 🟩

10 rounds for time of:

100-m run

50 ft burpee broad jump

100-m run

50 ft walking lunge