March 2022

Monday

“Pump and Grunt”

8-6-4
Strict Press
8-6-4
Push Press

2min on/off x 4
20 empty bar strict press
20 press ups
2 sets max or move on
remaining time max kcal ski on 26s/m

Base Strength

A)
4 sets of 8 single arm DB bench press each side

B)
3 sets of:
max incline ring rows
Superset
Max press ups

C)
21’s bicep curls

Tuesday

Heavy Day

A) 4-2-4-2-4-2
Deadstop deadlift
4’s are same weight as last week, build on the 2s

B)

Weighted waiter carry (1 hand overheard, 1 farmer carry)
x 4 sets

C)

8 Rounds Tabata L- Sit
10 sec ON/ 20 sec OFF

Base Conditioning

5 sets of:
1min on/30 sec off
Run
5 sets of:
1min on/30 sec off
Ski
5 sets of:
1min on/off
Run
5 sets of:
1min on/off
Ski

Wednesday

Do you even cardio?
5 Rounds of:
1 – Max kcal run
2 – Max TTB
3- Down ups
4 – Max wall balls
5 – Rest

Base Strength

A)
4 sets of 2 reps @ 80% of last week
Front Squat

B)
Bulgarian split squats
3 sets x 10 reps

C)
4 sets of:
8 jumping squats
16 jumping lunges

Thursday

Barbell Conditioning

A)
Build to heavy
1 Clean
1 hang clean
1 cluster

B)
1min on/off
30 Double Unders
max Clusters

Friday

Bignastics
A)
Muscle Up negatives or full Strict RMU

B) Kip swings on ring or bar

C)
12 min AMRAP
5 Strict Pull Ups/CTB
10 single arm heavy DB Push Jerks
15 V-sits

Saturday

Team Takeover

A)
15min AMRAP
2 Wall Walks
6 box jump overs
10 DB snatch
Rest 5mins
B)
15min AMRAP
12/9 kcal row
12 single arm OH lunges
6 down ups

Sunday

Base Conditioning

Base Strength – Lower Body

Monday

“Classic CrossFit”

Every 6 minutes x 5 rounds
400m Run
15 Hang Power Snatches

Base Strength

A)
4 sets of 8 reps wide grip bench press

B)
3 sets of:
10-12 incline DB bench press
superset
8-10 under hand barbell rows

C)
3 max effort chin over bar holds

Tuesday

“Heavy Day”

A) 4 sets of 4 rep dead stop deadlifts
re set at the bottom
All 4 sets at heaviest weight from last week

B) 4 sets of 12 reverse lunges, back rack weighted

C) Plate pinch hold, whilst partner performs 10 weighted sit ups + 10 normal sit ups
x 3 rounds

Base Conditioning

4 Rounds of:
3 mins max distance run (600m cap)
Into
3mins
10 burpees over the rower
max distance row remaining time
Into
3mins rest

Wednesday

“Team Takeover”

0-18minute mark
3 Rounds of
150 Double Unders
60 Wall Balls
30 Down Ups

18-36minute mark
3 Rounds
750/675m Row
60 KB Swings (24/16)
30 KB step Overs

For whole of workout, 1 partner must always be holding the KB

Base Strength

A)
In 6 sets or less build to a heavy Front Squat double
Then
2 sets of 2 reps @ 80%

B)
3 sets of:
10 box step ups with DB
Superset with
30 sec Front rack hold at 100% 1rm Front squad

Thursday

“Bignastics”

A) Practice
Muscle up negatives

B)
4 sets, every 90 seconds
Max effort press ups
or
8-12 strict ring dips

C)
5 Rounds
12 Kip swings
16 In and Outs
20 sit ups

Stretch – 7:30pm only

Friday

“Barbell Cycling”

A) 3-3-3-3-3 Hang Squat Clean

B) EMOM 10 minutes of:
3 Power clean + 3 Front Squats + 3 STOH

Saturday

BIG TEAM WOD BABY!

Sunday

Base Conditioning

Base Strength – Upper body

Monday

“Dumbbell Daft”

Buy In 800m Run
50 DB Snatch
50 DB step overs
50 hang clean and jerk
25 DB Snatch
25 DB step overs
25 hang clean and jerk
Buy Out 1km Row

Base Strength

A)
Bench press

5 sets of 4 reps
1 sec pause at the chest and lock out
slightly heavier than last week

B)
4 sets of:
Max weighed strict chin ups / max hard ring rows
Superset
Max hollow hold / tuck hold

C)
3 sets of
15 – Front raise, Lateral and bent over flyes

Tuesday

“Bignastics”

A) 3 sets of 5 reps Pull ups

B) 3 sets of 5-10 ring dips or box dips

C)

10 minutes of practice
Muscle up turn over
just on feet

D)
4 rounds
P1 – ski 15/12 kcals
P2- 45 sec bar hang

Base Conditioning

30min EMOM
Run 14/10kcal
Ski 15/12 kcal
Row 15/12kcal

Wednesday

“Barbell Cycling”
A)

5 sets of:
2 hang power cleans + 2 hang squat cleans

B)

12min AMRAP
12 Hang power cleans
12 hang squat cleans
12 Push Press
43/30

Base Strength

A)

Front squats
3 sets of 8 reps at 80% of last weeks 3rm pause squat

B)
3 sets of 16 reps reverse barbell lunges (weighted)
2 min rest

C)
3 sets of:
20 empty bar GMs
20 sit ups

Thursday

“Heavy Day”

A) 4sets of 4 reps dead stop deadlifts

B) 3 sets of:
10-12 weighted GM’s
Superset with
45 sec single arm farmers carry each side

Friday

“Classic CrossFit”

6 minute AMRAP
5 Wall Balls
5 Down Ups
add 5 reps to each movement after each round

Rest 2 minutes

6 min AMRAP
60 Doube unders
10 – 20 Hanging Knee raises / TTB
Rest 2 minutes
x 2

Saturday

“Team Take Over”

20 rounds of 90 second intervals
I go U Go
5 Pull Ups
10 Press Ups
15 Air Squats
max distance ski or run

Sunday

Base conditioning

Base Strength – Upper

Monday

“Bignastics”

A)
3 sets of 5 strict ring pull ups
(in false grip)

B)
3 sets of max effort press ups
(either on plates, flat, box)

C)
4 Rounds of:
1 minute ski at 26s/m
Into
10 strict leg raises
15 Barbell/DB front raises
Rest 1min

6pm and 7pm – Battle Cancer team event!

Tuesday

“Heavy Day”

A) 4 sets of 6 reps dead stop deadlifts

B) 3 sets of:
15-20 glute bridges Barbell
Superset with
10 single arm KB swings each arm

“Base Conditioning”

14 min Max distance Run
Every 250m – 10 air squats

Rest 4 mins

14 min max distance Row
Every 400m – 12 plate GTOH (20/15)

Wednesday

“Team Takeover”

In pairs

25min AMRAP
50 Wall Balls
40 TTB
30 burpee broad jumps

“Base Strength”

A)
3rm front squat with a 3 second hold at the bottom of each rep.
Then
2 x 3 at your 3rm 10% with no pause

B)
10 reps of
2 goblet squat + 4 reverse lunge
x 2

C)
weighted planks

Thursday

“Barbell Conditioning”

A)
1 Clean pull + 1 squat clean + 1 hang squat clean

B)
3 Rounds of:
500m Row
10 hang squat cleans (60/40) Done in 2 sets max
Rest 2 mins
Partner 2 can start when P1 finishes the row

Friday

“Do you even cardio”?

32min EMOM
1 – min max kcal run
2 – 10 to 15 down ups
3 – 20 sit ups
4 – rest

5pm onwards – Open 22.3

Saturday

TBC after the open workout

Sunday

Base Conditioning

Base Strength – upper body

A)
5 sets of 5 reps bench at 90% of 8RM
1 sec pause at the chest and lock out

B)
3 sets of:
10 each side, alternating bicep curl + strict press
Super set with
12-15 barbell scull crushers

C)
4 rounds of
10-20 sec ring support hold
Super set with
20-30 sec tuck hold