Blog Archives

Thursday 31st March 2016

31/3/2016

Fitness
A) 4 sets:
American Swing x 20
FLR or Plank x 30 – 60s. Add weight if necessary.
B) In pairs, alternating rounds:
14 min AMRAP:
8 T2B
160m Run

Performance
A) As Fitness
B) As Fitness

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Wednesday 30th March 2016

30/3/2016

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Fitness
A) 15 mins Handstand Walking Practise
B) In pairs: 30 min AMRAP:
1000m Row
30 DB Clusters
40 Box Jump Overs

Performance
A) 15 mins Handstand Walking Practise
If proficient: 5 min practice, then EMOM 10 mins: 30ft /Max Handstand Walk
B) Every 5 mins for 30 mins (GO HARD):
8 Deadlifts (110/80kg)
15/12 (m/f) Calorie Row

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Tuesday 29th March 2016

29/3/2016

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Fitness
A) 3 sets:
Back Squat x 8 – 10 @30X1
Pull Up x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
KB Clean (each arm) (24/16kg)
Burpees

Performance
A) 4 sets:
Back Squat x 6 – 8
L-Sit Pull Up x 6 - 8
B) “Burpees are my Friend”
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (60/40kg)
Burpees
Compare: 08/06/15, 03/12/14, 04/02/14

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Monday 28th March 2016

29/3/2016

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Fitness
A) 4 Sets:
Front Squats x 4 – 6 @3011
Half Kneeling Shoulder Press x 4 – 6 @21X1
B) 3 rounds of 4 mins with 2 mins rest:
10 Deadlifts (60/40kg)
10 Pull Ups
200m Run
Goal is consistency

Performance
A) 5 Super Sets:
Deadlift x 2 – 3 @3011
Then immediately:
High Box Jump x 5
Increase weight and height through the sets.
B) 3 rounds of 4 mins with 2 mins rest
6 Power Snatch (60/40kg)
10 Pull Ups
200m run
Goal is consistency

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Saturday 26th March 2016

26/3/2016

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Fitness
A) 3 sets:
Bulgarian Split Squat x 8 each leg @3011
Bent Over Row x 8 – 10 @2011
B) 5 rounds:
12 Deadlift (42.5/30kg)
9 Push Press (42.5/30kg)
6 Burpee Bar Hops

Performance
A) As Fitness
B) 4 rounds with 1 min rest between rounds:
12 Deadlifts (70/50kg)
6 Power Clusters (70/50kg)

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Friday 25th March 2016

25/3/2016

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Fitness and Performance
A) CrossFit Games Open 16.5
21-18-15-12-9-6-3
Thrusters (43/29kg)
Bar Facing Burpee Bar Hops

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Thursday 24th March 2016

24/3/2016

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Fitness
A) 4 sets:
Bench Press x 4 – 6 @20X1
Superman Hold x 30 – 60s
Coach’s note: encourage those who are around Level 1 to do DB Bench Press.
B) 4 rounds of 3 mins with 3 mins rest:
5 DB Man Makers (20/15kg)
20 Air Squats
Goal is consistency.

Performance
A) 5 sets:
Bench Press x 2-3 @20X1
B) As Fitness

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Wednesday 23rd March 2016

23/3/2016

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Fitness
A) 3 sets:
Romanian Deadlift x 8 – 10 @2011
L-Sit (or Chair Sit) x 30 – 60s
B) In pairs, alternating rounds:
AMRAP 20 mins:
250m Row
20 Box Jump Overs (24/20”)
Non-working partner must be holding 2xKB in rack position (2 x 16/12kg) during rest in order for the partner to be working.

Performance
A) As Fitness
B) As fitness, but 24/16kg KBs

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Tuesday 22nd March 2016

22/3/2016

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Fitness
A) 4 Sets:
American Swing x 12-15
Overhead Squat x 4-6 @ 21X1
B) 3 Rounds for time: (8 min cap)
16 (alt.) Front Rack Forward Lunges (60/40kg)
50 Double Unders
C) Run 1 Mile for time

Performance
A) 6 Sets:
Power Snatch x 3
B) As Fitness
C) As Fitness

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Monday 21st March 2016

21/3/2016

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Fitness
A) 3 Sets:
Front Squat x 8 – 10 @21X1
Ring Row x 8 – 10 @20X1
FLR or Plank x 30 – 60s Add weight if necessary
B) 10-9-8-7-6-5-4-3-2-1
Russian Swing (32/24kg)
HR Press Ups
T2B

Performance
A) 4 sets:
Front Squat x 6 – 8 @21X1
Pull Up x 6 – 8 @20X1
B) 10-9-8-7-6-5-4-3-2-1
Power Clean (60/40kg)
Push Jerk (60/40kg)