Tuesday 26th October
Prep)
Complete the following for quality:
3 Sets:
0:30 Hollow Hold with PVC
10 Hollow rocks with PVC
0:30 Arch Hold
10 Arch Rocks with PVC
10 PVC Passthroughs
A.) Pick a gymnastics skill
B.) Half 'Holleyman'
15 rounds for time:
5 Wallballs (9/6)
3 HSPU
1 power clean (102/70)
Monday 25th October
A.) RFESS > RFE>RDL 3x8/8
- 3x8 RFESS L&R & 8 RDL's = Complex
- Find a weight perform all sets with the same weight
B.) For time:
30 double unders
20 pull ups
30 double unders
20 TTB
30 double unders
20 Ring dips
- 12 min cap-
Friday 22nd October
A.) Catch up session - Catch up on missed lifts
from the week
B.) For time:
20-18-16-14-12
Wall Balls
10-8-6-4-2
Bar Muscle Ups
Thursday 21st October
A.) EMOM for 10 Minutes ALT:
1.) 0:20L/0:20R Front Carry Bulgarian Split Squats (24/16kg)
2.) 0:40 Hang Alt KB Cleans (24/16kg)
B.) 14 Minutes for PUMP: In Pairs
Max Alternating Db Hammer Curls
Max DB French Press
Max Alternating DB Curls
Max Elevated Push Ups
DURATION: 12 minute time cap
FIRST SET: Select a weight that you can confidently achieve 20-30 repetitions with, to failure, for each movement
REPS: Go until failure on every set
ISO Hold time 0:15 at the end of a max set
REST: Absolutely NONE, keep moving
PAIRS: You go I go on each movement
Wednesday 20th October
Long WOD Wednesday
40 Minute Window : In Pairs
Split reps up however
150/120 cals
100 American swings (32/24)
100 Sit ups
100 Goblet squats (32/24)
100 Sit ups
100 American swings (32/24)
150/120 cals
Remaining time = Max Double unders (YGIG)
Tuesday 19th October
Prep
3 Sets for quality:
0:20 Hollow Hold with PVC
10 Hollow rocks with PVC
0:20 Arch Hold
10 Arch Rocks with PVC
10 PVC Passthroughs
A.) Pick a gymnastics skill
B.) 5-7-9-11 reps for time of:
Burpees over bar
Thrusters (increasing load each round)
40/30 - 50/35 - 60/40 - 70/45
200m row at the start of each round
Monday 18th October
CrossFit total
1RM Back squat
1RM Strict press
1RM Deadlift
Friday 15th October
A. Catch up session - Catch up on missed lifts
from the week
B. 'Jackie'
1000m row/ 60/48 Cal AB
50 thrusters (20/15)
30 pull ups
* 12 minute timecap
Thursday 14th October
A.) 3 Sets : 20 unbroken DB floor press
10 unbroken DB Z-Press
20 unbroken DB bent over rows
- double dumbbell
- Can use different weights for each movement
B.) 5 Rounds
In Pairs: In a 2 Minute Window:
Partner 1) Max Hang Power Clean & FS (60/40)
Partner 2) 200m Run
- Rest 2 minutes between rounds-
Wednesday 13th October
Long WOD Wednesday
In Pairs:
You go - I go - Alt movements:
17 Minute AMRAP:
30/25 Calories
30 Alt DB Hang Snatch
25 NPU Burpees
- Rest 3 Minutes then-
17 Minute AMRAP:
Partner 1) 100m KB Farmers Carry (32/24)
Partner 2) Max Calories