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Monday

Dumbbell daft

2min on / 0ff x 6 rounds
40 double unders
AMRAP
Double DB devils cluster

Base Strength

A) 10-10-10-10
Back squat

B) 3 Sets of:
10 Front rack step ups each leg
Super set
20-30 floor glute bridges with DB
Rest 2 mins in-between sets

Tuesday

HEAVY DAY

Build to a heavy
3 Rep max back squat
3 sec hold at bottom of each rep

5 Rounds of:
10 sand bag lunges
160ft sand bag carry
10 sandbag squats

Base Conditioning

4 Rounds of:

45/36 kcal ski
45/36 kcal row
2.5 min rest

Wednesday

Classic CrossFit

20 min AMRAP
1-3 strict RMU (or negatives/scale)
10 clean and jerk (43/30)
200m run

Base Strength

A) 3rm Push Jerk

B) 3 sets of:
8-10 seated DB arnie press
Super set
8-10 ring rows or 3-5 weighted chin ups

C) 3 sets of:
max L-sit/tuck hold

Thursday

Do you even Cardio?

10/7 – 20/15 – 30/24 – 40/32 – 50/38
Kcals of choice
Wall Balls
20 – 40 – 60 – 80 – 100
Double unders

Friday

Bignastics

A)
5-4-3-2 wall climb
rest as needed inbetween

B)
Complete as many rounds as possible in 12 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

Saturday

Team Takeover

35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder

Sunday

Base Strength – Lower body

Base Conditioning

Monday

Classic CrossFit
A)
5 sets of 4 Push press at heaviest 4 from “pump and grunt” last week

B)
15min AMRAP
10 empty bar thrusters
10 toes-to-bars
10 box jumps

Base Strength

A) Bench Press (re-test)
8 RM bench press

B)
3 sets
8 single arm ring rows each side
SS
8 Single arm strict press each side

C)
5 Sets
30sec on/off
press up hold

Tuesday

Heavy Day

A) 5 RM deadlift retest

B) Sand bag carries
1min on / 2 min off
x rounds

Base Conditioning

Every 5 mins x 6 rounds:
15 kcal run
30/24 kcal row

Wednesday

Bignastics

A) Full strict Ring muscle ups
or
negative practice

B)

14min AMRAP in Pairs
P1- max kcal ski
P2- 10 kip swings + 15 press ups + 10 single arm push press

Base Strength

A) Front Squat – RETEST
3Rm Front squat

B) 3 sets of 8 reps
Box pistol squats

C) I go U Go
30 sec Front rack hold
partner does 15 V Sits/crunches then switches

Thursday

Do you even cardio?

Every 6 mins x 5 rounds:
500m Row
10 shuttle sprints (25ft)
20 hang DB Snatch

Friday

Barbell Conditioning

A) Build to a 1RM Clean

B)

3 Rounds for time
10 full cleans (60/40)
10 OTB burpees
20 sit ups

Saturday

Team Takeover –
A) For time (14min time cap)
200 Wall Balls
Every 2 mins
10 SYNCRO hang DB CNJ

B)
14min AMRAP
50 pull ups / jumpiing pull ups
50 kcal run

Sunday

Base Conditioning –

Base Strength –

Monday

“Dumbbell daft”

30-20-10
Double DB power cleans
Burpees over the DB

30-20-10
Front Rack Lunges
Double jump over DB

30-20-10
Single Arm DB Snatch
Burpees over the DB

Base Strength

A)

4 sets of 10 deadlifts @ 2.5-5kg heavier than last week

B)
3 Sets of
12-15 Weighted Good Mornings
Superset with
10 single arm, side step ups

C))
I Go U Go
5 Sets of:
15 sec hollow/tuck hold
10 sit ups

Other Partner hangs from pull up bar

Tuesday

“Classic CrossFit”

A)
5-5-5-5 Push Press
Then 1 x max effort at 80% of 5RM

B)
12 minute AMRAP
15 Wall Balls
10 Push Press (50/35)
5 BMU/ CTB/ Jumping BMU/CTB

Base Conditioning

1.5km row 0-8 6min time cap 1km row 8 to 14 4min time cap 500m 14 to 17 2min time ca 500m 17 to 20 2min time cap

1,200m Run 0-8 6min time cap 800m 8 to 14 4min time cap 400m 14 to 17 2min time cap 400m 17 to 20 2min time cap

Wednesday

“Team Take Over”

In Pairs for Max kcals
16 Rounds 2min on/off (8 rounds each)
10 Deadlifts (110/80)
10 TTB
Remaining time max kcal ski

Base Strength

A)
4 sets of 8 Seated Strict Press

B)
3 Sets of
8 single arm push press each arm (3 sec lower)
Superset with
10 Under hand rows (1 sec hold at top, 2 sec lower)

C)

EMOM x 5
10 narrow press ups (pause at top)
max weighted sit ups remaining time

Thursday

“Bignastics”

A)
5 sets for quality
1-5 wall walks (pause at the top, no rest at the bottom)

B)
4 Rounds (45 sec on each)
A – max strict chin ups
B – max kcal run
C – Max ring dip
D – Rest

Stretch class – 7:30pm

Friday

“Heayv Day”

A)

5 sets of 4 back squats
add 2.5-5kg from last week

B)

4 Sets of:
10 DB Front squats (2 sec hold at top and bottom of the rep)
Superset with
60 sec sandbag carry AHAP

Saturday

“Pump and Grunt”

A)
4 Sets for quality
10 barbell upright rows
Superset
12-15 DB Skull crushers
Superset
10-20 hanging straight leg raises

B)
For Time:
3 Rounds of:
25 empty bar muscle cleans
25 strict press
25/18 kcal row

Sunday

Base Conditioning

Base Strength – Lower day

TEAM WORKOUT!!

Saturdays Team workout will take place at 9:30am until 11am! There will be no other WOD on the Saturday and open gym will be on as normal at 11am. We look forward to seeing you all there.

Monday

“Pump and Grunt”

A)
Every 3 mins x 4 rounds complete
2-5 weighted chin ups
15 press ups
15 weighted sit ups

B)
Every 2 mins x 4 rounds complete
15 DB bicep curls
15 DB overhead tricep extentions

C)
50 empty bar strict press
750/650m ski erg

Base Strength

A)
4 sets of 10 deadlifts @ 2.5-5kg heavier than last week

B)
4 sets of

60 sec sandbag march
16 step ups (heavy single arm)
12-15 Barbell GMs (with weight)

Tri set

C)
Reverse Planks
3-4 sets of 45-60 seconds

Tuesday

“Heavy Day”

5 sets x 5 reps Back squat
add 2.5-5kg from last week

B) 4 Rounds of:
12-16 back rack reverse lunges
Super set with
12 – 15 reps sand bag squats

Base Conditioning

5 rounds – Every 3 min alt between
400m run 2.5min time cap
500m row 2.5min timecap

Wednesday

“Dumbbell daft”

EMOM for 24 minutes:
1- 10 heavy hang DB CnJ single
2- 5 Double DB devils press
3- 50 double unders

Base Strength

A)
Build to a 3RM strict press
Then
2 sets of max reps of push press with 3RM strict press weight

B)
3 Sets of:
10 single arm bent over rows
12-15 narrow grip Barbell bench press

C)
50 weighted sit ups
50 normal sit ups

Thursday

“Barbell Conditioning”

A)
3 sets of 5 snatch deadlifts

B)
4 Rounds 2min on/ 2 minutes off
325/300m row
Max hang power snatch remaining time

Stretch 7:30pm

Friday

“Classic CrossFit”

Pyramid Double Helen
For time:
Run 1,200 meters (1500/1350m row)
63 kettlebell swing
36 pull-ups
Run 800 meters (1,000/900m row)
42 kettlebell swings
24 pull-ups
Run 400 meters (500/450m row)
21 kettlebell swings
12 pull-ups

Saturday

TEAM WORKOUT!!

A)
12min Estabilish 3RM thruster

B)
For Time
100 Power cleans (60/40)
15 sycro down ups
75 Front Squats
15 sycro down ups
50 Push Press
15 sycro down ups
25 clusters

C)

200/150 kcal row for time
1 partner holding KB/DBs
1 row, 1 rest

Sunday

Base Conditioning

Base Strength – Upper body repeat!

Monday

“Dumbbell daft”

20-2
TTB
Devils Press
Hang Clusters
Use Single Arm DB 22.5/15

Base Strength (6pm only)

A)
4 sets of 10 deadlifts @ 60-65% of 5RM

B) 3 sets of:
8 Bulgarian split squats
2 sec up/down
superset with
20 heavy KB swings
rest 2 mins

C)
3x 60 sec weighted planks

Tuesday

“Heavy Day”

A) 5 sets of 5 reps back squat @70% of 5rm

B) 3 sets of: 20 Front rack barbell step ups
super set with 30 sec l-sit / knee tuck

“Base conditioning” (7am and 7:15pm only)

Time Trial 0-12 mins 2km/1.8km row

12-24 minutes 1mile Run

24-34 minutes In Pairs 10 x I go U Go 30 sec max kcal run

Wednesday

“Classic CrossFit”

A) 9-7-5-3 sumo DL

B) 6RFT
12 push press
12 box jumps
12 sumo deadlift high pulls

Base Strength (6pm only)

A) 10-8-6-4-2
Strict Press

B) 3 Sets
10 DB press Downs
15-20 box dips
15 – 20 Single DB curl (hand each side of head)

C) Core
Seated flutter kicks
20 on/off

Thursday

“Do you even cardio?”

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
x 6

Friday

“Bignastics”

A)
4 x 3-8 strict/weight pull ups
Super set
30 sec of hollow hold/ rocks
B)
3 x max effort decifit press ups
C)
Conga line for 12mins
9/7 kcal ski
10 ring rows
15 weighted sit ups

Saturday

“Team Take Over”

A) 10mins to build to a heavy 3rm power clean

B) 20min AMRAP
25 power cleans
25 Wall Balls
25 Push Press
25 kcals on the runner

Sunday

Repeat Strength and conditioning

Home workouts

Workout 1

Emom 20

1. 15 burpees
2. 15 Sit ups
3. 45 seconds max squat jumps
4. Rest

Workout 2

In a 20 minute window
3 rounds
30 push ups
30 snatches (touch and jump)

then
2 rounds
50 sit ups
50 push press (30 dips)

then
1 round
100 air squats
200 double unders (pocket taps)

Workout 3

4 rounds of
400m run
50 air squats