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!
