Friday 30 March

Strength:
Bench Press
10 x 3 sets @ 50% 1rm

Skill:
3-3-3-3-3 False Grip Pull Ups - Strict

Wod:
Run 1 Mile
20 x KB Swings (24/20)
30 x Power Snatches (40/30)
40 x OverHead Squats (40/30)
50 x Lunges (20/10kg plate overhead)
Row 1km

Thursday 29 March

Strength:
Back Squats
10 x 2 sets @50% 1rm

Skill:
3 x Max L-Hang on bars

Wod:
12 min AMRAP

5 Hollow Slides
10 Hollow Rocks
10 Shoulder Touches

Wednesday 28 March

Olympic Skill:
Full Burgenor Warm Up
Max Effort Split Jerk 1-1-1-1-1


WOD:
Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Tuesday 27 March

Strength:
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM

Skill:
Hold Bridge Up for 2 minutes
Hold Dip 1 minute at bottom, break as needed
Hold Bridge Up for 2 minutes

WOD:
J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Monday 26 March

Strength:
Back Squats
5-5-5-5-5
@ 40/50/65/75/85 % 1RM

Skill:
3-3-3-3-3 Ice Cream Maker

WOD:
Tabata 20/10
8 x Box Jumps
8 x Double Under
8 x Ghd / Abmat
8 x Run For Distance (Lengths of car park rest where you finish combined distance for total)

Results:

Friday 23 March

Strength

10 x 3 Bench Press @55% 1rm

WOD:

"Complete 4 rounds:

100 yard Farmers Walk - AHAP (Car Park)
Sprint 100 yards (Car Park)
AHAP = As Heavy As Possible
Rest 90 seconds between efforts.

Thursday 22 March

Strength:
10 x 2 Back Squats @55% 1rm

Skill:
V-Out Progressions

WOD:
20 Min AMRAP
5 x Strict Pull Ups
10 x Lateral Push Ups (5/side)
15 x Up Down Squats (rest position is the bottom of the squat)

Results:

Wednesday 21 March

Strength:
CrossFit Total 2

1 x Squat Clean
1 X Bench Press
1 x Deadlift

Combine totals for your score.

Skill:
3-3-3-3-3
Skin The Cat

WOD:

7 min AMRAP

3 x Power Snatch (40/25)
5 x 2 for 1 wall Balls
7 x Push Press (50/30)

Results:

Tuesday 20 March

Strength:

Bent Over Row
5-5-5-3-1

Skill:
20 x Scorpian (Place 1 foot inside a ring then pivot the free leg from 3 o'clock to 9 0'clock and return it for 1 rep)

WOD:

12 min AMRAP

5 x Burpee Box Jump
10 x Power Clean (60/40)

Friday 16 March

Strength:
Bench Press8 x 2 @ 55% 1rm

Skill:
10 Min HSPU practice

WOD:

"Rankel""
AMRAP 20 minutes of:
100/60kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings 32/16
Run 200 meters

Thursday 15th March

Strength:
Back Squats
8 x 2 @ 55% 1rm

Skill:
50m Hollow Slide

Wod:
12:4
12 min AMRAP:
150 Wall Ball Shots
90 Double Unders
30 Muscle Ups

Results:

Wednesday 14 March

Strength:
Establish 1 rep max Snatch Balance

WOD:
AMRAP 12mins
Row 250m
10 GHD or 15 Situps

Results:

Tuesday 13 March

Strength:
Bent Over Row
3-3-3-3-3
@ 40/50/65/75/85 % 1RM

Skill:
5-5-5 Push Up to Elbow Position

WOD:
5 ROUNDS:
15 Chest to Ring Rows
15 Dips
Hold L Seat for 30 seconds

Results:

Monday 12 March

Strength:
Front Squats
3-3-3-3-3
@ 40/50/65/75/85 % 1RM

Skill:
Burpee Tutorial

WOD:
3 rds
Run 400m
10 x HSPU or Headstand Progression
15 x KB Swings (32/20)

Results:

Friday 9 March

Friday 9 March

Strength:
Bench Press
8 x 2 @ 55% 1rm

Skill:
25 x Candle Stick

WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Thursday 8 March

Strength:

Back Squats
8 x 2 @ 55% 1rm

Skill:
3 Rds -
10 x L-seat Straddle
10 x L-Seat Pike

WOD:
5 Rds
30 x Abmat SitUps
15 x OHS (40/30)
50 x Double Unders

Wednesday 7 March

Warm Up:

Hoover Ball Warm Up
Burgenor Warm Up

Olympic Lifting:

1. pwr snatch: max for the day. once the weight is no longer a pwr snatch you are finished.
2. pwr cln+ jerk: max for the day. once the weight is no longer a pwr clean you are finished.

Wod:

8 Min AMRAP
10 x KB Snatch 24/16
10 x TGU 24/16

Results:

Tuesday 6 March

Strength:

Bent Over Row
5-5-5-5-5
@ 40/50/65/75/85 % 1RM

3 x 8 Close Grip Bench

SKILL:
Double Unders - 5 Mins AMRAP

WOD:
4rds
Row 250m
10 x Box Jumps
15 x K 2 E

Monday 5 March

Strength:

Front Squats
5-5-5-5-5
@ 40/50/65/75/85 % 1RM

Skill:
Muscle Up Tutorial

Wod:

9,6,3
Squat Clean Thruster @60/40
Pull Ups

Results:

Friday 2 March

Strength:
Bench Press
8 x 2 @ 50% 1rm

SKILL:
50 rds - 1 x Hollow Rock / 1 x Superman Rock

WOD:
Run 800m
25 Wall Ball Shots
100 Double Unders
25 Pull Ups
Run 800m