May 2022

Monday

Bignastics
18min EMOM
1 – kcal row
2 – BMU/ jumping/ jumping CTB
3 – box jump overs

Base strength

A) Re-test back squat
10-10-10

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

Tuesday

Heavy Day

A) 7-5-5-3
Pause back squats (1 sec pause at the bottom)

B) 4 Rounds of:
12-16 back rack reverse lunges
Superset
15-20 calf raises

Base Conditioning

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

Wednesday

Dumbbell Daft
10-1
single arm devils deadlift + single arm hang squat clean + one arm push jerk

Base Strength

A) 3rm Push Jerk

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

C) 3 sets
max hollow hold

Thursday

Team Takeover

In pairs:
150/120 kcal ski
150 wall balls
50 sandbag to shoulder AHAP
75/60 kcal ski
75 wall balls
25 sandbag to shoulder AHAP

Friday

Heavy Day

A) 3RM split jerk

B) 1 set of max push press at 50%

C) 4 rounds of:
DB/KB carries, 1 overhead + 1 farmers (heavier)

Saturday

Pump and grunt

A)
4 sets of:
20 box step overs
Superset
12-15 dimmel deadlifts

B)
50 Kcal row
50 goblet squats
50 walking lunges with DB

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Do you even Cardio?
3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes

Base Strength

A) Back Squat 3 sets of 10 @ 2.5-10kg heavier than last week

B) 3 sets of 16 Barbell back rack lunges

C) 3 set of 20 single leg glute bridges
Superset with
20 back extensions

Tuesday

Heavy Day

A) 4 Sets of
2 Front Squats + 2 Split Jerks

B) 8 legnth box push (slow + steady pace)

Base Conditioning

2min on/off
10 burpee over the row
max kcal remaining time
x8

Wednesday

Bignastics

A) Bar Muscle up EMOM for 8 minutes

B)

20-16-12-8-4
TTB
hang power cleans

Base Strength

A) 2-2-2-2-2
Push jerk, pause in the dip
2 set max push press @ 65% of A

B) 3 sets of
10-12 DB roll backs
Superset with
Empty bar bicep curls 10-15 reps

C) 4 sets of 20 Over DB leg raises

Thursday

Heavy day

A) 8-8-8-8 Sumo deadlift

B) 4 Rounds
20 air squats
5 sandbag cleans AHAP
2 length bag carry

Friday

Classic CrossFit

20 Rounds for time:
2 strict pull ups/feet assisted
4 down ups
8 wall balls

Saturday

Team Take Over
12mins
Max Kcal ski
Every 2 mins
10 syncro DB snatch

Rest 4 mins

12mins
I Go U Go
3 rope pulls from seated or Rope Climbs
10 box jump overs

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Dumbbell daft
0-15 minute mark
30-24-18 or 24-18-15 kcal row
15-12-9 Single arm DB thruster each side

15-30 minute mark

30-24-18 or 24-18-15 kcal ski
15-12-9 Single arm DB devils press

Base Strength

A) Back Squat 3 sets of 10 @ 2.5-10kg heavier than last week

B) 3 sets of 10 side step ups
(step up left foot, DB in right hand)
Superset with
60s sandbag march

C) 3 rounds of:
20 calf raises,
20 weighted sit ups

Tuesday

Bignastics
A) EMOM for 8mins

1-5 BMU/ jumping BMU/ jumping CTB

B) Every 2mins
10 ring rows
Super set with
12-15 standing behind head DB triceps extensions
x 4

C) Core – 4 sets of 10 single leg raises + 10 together

Base Conditioning

A)

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

B)

12-24
1mile Run
24-34

C)
In Pairs

10 x I go U Go
30 sec max kcal run

Wednesday

Barbell conditioning

A) 5 sets of 3 power snatch

B)

Randy

For time:
75 power snatches 35/25

Base Strength

A) 5-5-5-5 pause push jerk
(pause in the dip)

B) 1 set max push press @ 70% of A

C) 4 rounds of:
6-8 seated DB strict press (alternating)
SS
8-10 ring rows

D) 3 sets max hanging knee tuck

Thursday

Team takeover

For max reps
3 min max kcal run
3 min max burpee box jump overs
3 min wall climbs
3 min wall balls
3 min rest
x 2

Friday

Heavy Day

A) 4 Sets of:
3 Front Squats + 3 Split Jerks

B) 1 set max push press @50-60% of A

C) 12min AFAP in teams of 3
sand bag carry (1min each)

Saturday

A) Rope pull or rope pull ups
4 sets of 4 each side

B) Going every 6 mins x 4 rounds:
350m Run
20 TTB

Sunday

Base Conditioning

Base Strength – Lower Body

Monday (Bank holiday hours)

Classic CrossFit
” Kelly”

5 rounds of:
400m Run
30 Wall Balls
30 Box Jumps

Tuesday

Barbell cycling

A) 3 rep max hang power snatch

B) 3 sets of 3 reps snatch pulls

C) 15-12-9
Power snatches 43/30
OTB burpees
6min time cap

Base Conditioning

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

Wednesday

Dumbbell Daft
4 Rounds – with a single DB
1min Max DB Thrusters
1min max DB hang Clean and Jerk
1 min max devils press
1 min Rest

Base Strength

A) Back squat 3 sets of 10 reps @ 2.5-10kg heavier than last week

B) 3 sets of 10 Bulgarian split squats front rack
Superset of:
25-30 glute bridges

C) Chinese planks

Thursday

Bignastics

A) EMOM for 10 minutes:
4-10 TTB

B) 16 min AMRAP
Partner Cindy
1 – Ski for kcals
2 – 5 strict pull ups/ 5 lowered bar scale
10 press ups
15 air squats
switch after each round of Cindy, should be quite fast 60secs

Friday

Heavy Day
A)
5 sets of 2 split jerk, with pause

B)
3 sets of 8 reps split leg, front rack lunges
Think of staying upright and good rack position for split jerk

C) Gymnatic swimming finisher

Saturday

A) Rope Climb practice

B) 3 rounds each, I go U go,
9-6-3
sandbag cleans
sandbag squats

Sunday

Base Conditioning

Base Strength – Lower Body