Tuesday 1 May

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 50% 1rm

Skill:
10 Mins HSPU Practice

WOD:
AMRAP 10 Mins
10 x Box jumps
25 x Double Unders

Monday 30 April

Oly lifting
3x3 power snatch + 3 overhead squats @70% max snatch

Strength
Back squat - choose either
5x3 or 3x5 (aim to add 2/3kg to max)

WOD
'Crushng Helen'
8 rounds for time of
70m sprint
8x kettle bell swing (32/20)
8x ploy push up


Results:

Friday 27 April

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 50% 1rm

WOD:
(10-7-4)
3/4 BW Push Press
Strict Pull Ups
Run 150m

Thursday 26 April

Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3rds
10 Hollow Rocks
10 V-sits
10 Straddle V-sits

Wod:
10min AMRAP
15 Wall Balls
5 x Power Snatch @ 50% 1 RM

Wednesday 25 April

Strength:

Shoulder Press
Choose either:
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3-3-3-3-3
Weighted Pull Up

Wod:
20 AMRAP
Row 500m
5 x Tyre Flip
3 x Rope Climb
10 x Pistols

Results:

Tuesday 24 April

Strength:

3 POS CLEAN 5 x 3 (High Hang / Mid thigh / Floor) Perform all three at the same weight before moving up
CLEAN PULLS 3 x 3

1 x 15-20 Back Squat @ 50% 1 rm

Wod:
8 min AMRAP
10 Burpees
5 Muscle Ups

Results:

Monday 23 April

Strength:

Back Squat

Choose either

3x5 (work upto new 5rm)

5x3 (work upto new 3rm)

We should establish a new 3 or 5 rep max each week.  Switch between the rep range when necessary to achive a new PB.

Skill:

25 x L-Sit

WOD:

12 min AMRAP

5 x KB Swings (20/12)pairs

10 x KB Squat Clean Thruster (20/12)pairs

15 x Box Jumps

Friday 20 April

Strength:
1-1-1-1-1 Deadlift

Skill:
Max effort Box Jump

WOD:
Princess
50x Double unders
10x Handstand push-ups
40x Double unders
8x Handstand push-ups
30x Double unders
6x Handstand push-ups
20x Double unders
4x Handstand push-ups
10x Double unders
2x Handstand push-ups

Thursday 19 April

Strength:
1-1-1-1-1 Shoulder Press

Skill:
1 min Max Strict Pull Ups

Wod:
Isabel
30x Snatch 60/40kg

Results:

Wednesday 18 April

Strength:
1-1-1-1-1 Front Squat

Skill:
1 min max GHD/Abmat

Wod:
Nancy
5rds
21 x Overhead Squat (40/30)
run 400m

Results:

Tuesday 17 April

Warm Up:

2k Row

Skill:

Max Weight TGU

WOD:

Grace

30 x Clean and Jerk (60/40)

Results:

Monday 16 April

Strength:

1-1-1-1-1 Back Squat

1-1-1-1-1 Bench Press

Skill:

2 min max Rope Climb

WOD:

Angie

100 x Pull Ups

100 x Press Ups

100 x Sit ups

100 x Squats

Results:

Friday 13 April

Strength:
Bench Press
10x3 @ 55% 1RM

Skill:
Max effort 500m Row

Wod:
Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (Women-35kg / Men-50kg)
- 4 Push press (Women-35kg / Men-50kg)
- 10 Toes to bar

Reebok Training Sessions

In the light of CrossFit hitting the UK Reebok are holding free training sessions in Manchester to give anyone interested the opportunity to be coached through a CrossFit WOD.

If you would like to book a session follow this link - http://www.peerindex.com/vip/crossfit

Thursday 12 April

Strength:
Back Squat
10x3 @ 55% 1RM

Skill:
Max Plank hol 5 attempts

Wod:
Complete 5 rounds:
Max Rep Deadlifts 180kg (or 90% 1rm)
Max Rep Pull Ups
*Rest as needed between rounds

Wednesday 11 April

Skill:
3-3-3-3-3 Power Clean @ 70% 1rm (rest 3-4mins between sets)

WOD:
5 Rounds
5 x KB Front Squat
12 x KB Man Maker
20 x KB Swing
Run 400m

Results:

Tuesday 10 April

Strength:
Bench Press
5-5-5-3-1 @
55-65-75-85-95% 1rm

Skill:
MU Progessions

Wod:
Complete as many rounds/reps as possible in 6 minutes, of;

- 10 Power snatch (Women-25kg / Men-35kg)
- 10 Burpees
- 10 Box jumps (Women-22″ / Men-24″)

Monday 9 March

Strength:
Back Squats
5-5-5-3-1 @
55-65-75-85-95% 1rm

Skill:
10 min - Front Lever / Back Lever

WOD:
Complete as many rounds/reps as possible in 10 minutes, of;

- 150 Double unders
- 100 Wall ball (Women-6kg ball & 8′ target / Men-8kg ball & 10′ target)

Friday 6 April

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

Skill:
2 min Double Under challenge

Wod:
Diane
21-15-9
Deadlift @100/75
Handstand Push Ups

Thursday 5 April

Strength:
Back Squats
10 x 3 @ 50% 1rm

Skill:
50 x Candle stick

WOD:
12mins
row 250m
10 x Clapping Push Ups (scale to just get hands off the ground)
5 x KB Swings (32/20)

Wednesday 4 April

Skill/Warm Up:

Burgenor Warm Up
Death By Clean & Jerk
Perform 1 C&J on the minute every minute
60/40

WOD:
10-9-8-7....1
Thrusters @40/30
Bar Facing Burpees

Tuesday 3 April

Strength:
Bench Press
3-3-3-3-3 @ 50-60-70-80-90% 1rm

Skill:
Bridge Progressions

WOD:
Helen
3 rounds
400m Run
21 KB Swings
12 Pull ups

Monday 2 April

Strength:
Back Squats
3-3-3-3-3 @ 50-60-70-80-90% 1rm

Skill:
Intro to Handstand walking

WOD:
8 min AMRAP
3 x Muscle Ups
5 x Power Cleans @75% 1rm
7 Box Jumps

Results: