Week Beginning 22/04/2019

Monday

22/04/2019

Bank Holiday

Tuesday

23/04/2019

Skill
A1.Ring Push Downs 3 x 10
A2. Parallette Tuck x ME
B1. Kipping Straight Arm High Pulls 6 x 3
MetCon
Run x 800m
Then
5 Rounds
Toe to ring x 12
Wall Ball x 15 (9/6)

Wednesday

24/04/2019

Strength
EMOM x 10
Odd – Dip Support x 30s
Even – Rope Climb x 2 (1st one Legless)
MetCon
3 Rounds
Box Jump x 21 (24/20)
KBS x 15 (28/20)
C2B x 9

Thursday

25/04/2019

MetCon
Every 3 Minutes x 10 Rounds
Assault Bike Cals x 12/10

Friday

26/04/2019

Strength
4 Rounds
Sandbag Squat x 8
4 Rounds
Sandbag Lunges x 6/6
MetCon
In Teams of 2 (YGIG)
21/15/9
Cal Row
Box Overs (24/20)

Saturday

27/04/2019

MetCon
5 Rounds
2 Min on/3 Min off*
DB Dead Lift x 8 (22.5/15)
Box Step Over x 8
Burpee x 8
*Every 3 min Rest starts with 200m run

Week Beginning 15/04/2019

Monday

15/04/2019

MetCon
EMOM x 12
Cal Row x 12/9
ABC x 12/9
Burpee x 12/9
 – Rest x 6 Min –
3 Rounds
DB Hang Snatch x 20 (22.5/15)
Pull up x 25

Tuesday

16/04/2019

Skill
EMOM x 15
Power Clean x 2
MetCon
Dball Clean x 10 (50/30)
Dball Carry x 50m
Burpee Pull up x 30

Wednesday

17/04/2019

Strength
Every 3 Minutes x 4
Seated KB Press x 6-10
Chin up x 6-10
MetCon
Teams of 2
AMRAP x 20 Minutes
Tyre Slams x 40
Peg Board Climb x 2

Thursday

18/04/2019

Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6
MetCon
AMRAP x 8 Min
Clean x 3 (85/55)
Ring MU x 2 (+2)

Friday

19/04/2019

Strength
EMOM x 10
Odd – HS Hold x 30s
L-Sit hang x ME
MetCon
Push Press x 100 (52/35)
Every Time you break, ABC x 6

Saturday

20/04/2019

MetCon
Easter Special

Week Beginning 08/04/2019

Monday

08/04/2019

Strength
EMOM x 10
Odd – Dip Support Hold x 20s
Even – Rope Pull up x 6-10
MetCon
15/12/9/6/3
Thruster (45/30)
Sit up

Tuesday

09/04/2019

Strength
Work up to a Heavy Power Snatch + SB
MetCon
30/20/10
AKBS (28/20)
DU (x 3)
T2B

Wednesday

10/04/2019

Strength
4 Rounds
Sandbag Squat x 8
4 Rounds
Sandbag Lunges x 6/6
MetCon
Rope Climb x 3
HS Walk x 200′
Rope Climb x 3
Run x 800m
Rope Climb x 3

Thursday

11/04/2019

Skill
A1.Ring Push Downs 3 x 10
A2. Parallette Tuck x ME
B1. Kipping Straight Arm High Pulls 6 x 3
MetCon
10,9,8…3,2,1
HPC&J (52/35)
Ring Dip

Friday

12/04/2019

Strength
Establish 1RM Barbell TGU
MetCon
21/15/9
Dead Lift (120/80)
Box Jump (30/24)

Saturday

13/04/2019

MetCon
Teams of 3
3 Rounds
Sandbag Carry x 600m
DU x 200
Farmers Carry x 600m
Rest x 3 Min
2 Rounds
Box Jump Overs x 60 (24/20)
Dead Lift x 60 (100/65)
Rest x 3 min
ABC x 150

Week Beginning 01/04/2019

Monday

01/04/2019

MetCon
For Time:
Run x 2km
Thruster x 150 (45/30)
Burpee OB x 150
Run x 2km

Tuesday

02/04/2019

Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6
MetCon
Du x 35
KBS x 25 (28/20)
DU x 35
Sit up x 25
DU x 35
Ring Row x 25
Du x 35
KBS x 25 (28/20)
DU x 35
Sit up x 25
DU x 35
Ring Row x 25
Du x 35

Wednesday

03/04/2019

Strength
EMOM x 12
Odd – Thruster x 8
Even – Burpee OB x 8
MetCon
21/15/9
Power Snatch (45/30)
ABC

Thursday

04/04/2019

Skill
EMOM x 10
T2B x 6-12
Ring Dip x 4-10
MetCon
In teams of 3
Max Distance row in 30 Mins

Friday

05/04/2019

MetCon
“Easy Mary”
AMRAP x 20 min
HSPU x 5
Pull up x 10
Air Squat x 25

Saturday

06/04/2019

MetCon
Establish 5 RM Bench Press
MetCon
In Teams of 4
100/80/60/40/20
Assault Bike Cals
Bar Facing Burpee
Power Cleans (45/30)

Week Beginning 25/03/2019

Monday

25/03/2019

MetCon
EMOM x 10
Odd – Row x 12 Cal
Even- Wall Ball x 10 (9/6)
Rest x 6 Min
Ring MU x 8/6/4
Box Jump x 20/25/30 (24/20)

Tuesday

26/03/2019

Strength
A1. Hip Thrusts 3 x 12
B1. Box Squats 3 x 6
MetCon
Every 3 Minutes x 5
HPC x 15 (50/32.5)
Max Effort Bar Facing Burpee
Rest x 1 Min

Wednesday

27/03/2019

1 Min on/1 Min off
Row x 150m/100m
C&J (60/40) x ME for 60 total Reps

Thursday

28/03/2019

MetCon
CrossFit Total

Friday

29/03/2019

Strength
Snatch Pull + Power Snatch
MetCon
EMOM x 15
Power Snatch x 1 (85%)

Saturday

30/03/2019

MetCon
“Murph”
Run x 1 Mile
Pull up x 100
Push up x 200
Squat x 300
Run x 1 Mile

Week Beginning 18/03/2018

Monday

18/03/2019

Strength
A1. Hip Thrusts 3 x 12
B1. Box Squats 3 x 6
MetCon
Every 3 Minutes x 5
Push up x 15
Wall Ball x 15 (9/6)
Pull up x 15

Tuesday

19/03/2019

MetCon
1 Min on/1 Min off
Front Squat x 8 (70/40)
DU x Max Reps for 500 Reps

Wednesday

20/03/2019

MetCon
EMOM x 10
Odd:  ABC x 6-10
Even: Dball Clean x 6-10
Rest x 6 Min
3 Rounds
Power Snatch x 12 (52/35)
BMU x 6

Thursday

21/03/2019

Strength
Push Press 3 x 5
MetCon
AMRAP x 15
DB Thruster x 12 (22.5/15)
Sit up x 24
Burpee Box Jump Over x 12 (24/20)

Friday

22/03/2019

AM
19.4
PM
19.5

Saturday

23/03/2019

MetCon
“Running Christine”
3 Rounds
Run x 400m
Dead Lift x 12 (BW)
Box Jump x 21 (24/20)

Week Beginning 11/03/2019

Monday

11/03/2019

MetCon
1 Min on/1 Min off
T2B x 5/4
Thruster (45/30) x Max for 75 Total Reps

Tuesday

12/03/2019

Strength
A1. Hip Thrusts 3 x 12
B1. Box Squats 3 x 6
MetCon
Row x 750m
C2B x 30
Burpee x 30

Wednesday

13/03/2019

MetCon
EMOM x 12
Odd – HSPU x 3-8
Even – Ring MU x 1-6
Rest x 6 Minutes
3 rounds (NFT)
Hang Clean x 6 (75/50)
SandBag Carry x 120′

Thursday

14/03/2019

Strength
15 Minutes to establish 2RM Power Clean
30/20/10
DB Snatch (22.5/15)
Sit up
Air Squat

Friday

15/03/2019

AM
19.3
PM
19.4

Saturday

16/03/2019

Strength
12 Minutes to find a heavy
Power Snatch + Hang Snatch
MetCon
3 Rounds
Run x 400m
KBS x 25 (28/20)
Sit up x 25

Week Beginning 04/03/2019

Monday

04/03/2019

Strength
A1. Hip Thrusts 3 x 12
B1. Box Squats 3 x 6
MetCon
4 Rounds
DB Hang Clean + Jerk x 20 (22.5/15)
Bar Muscle Up x 6

Tuesday

05/03/2019

MetCon
1 Min on/1 Min off
Burpee OB x 4/3
HP Snatch (52/35) x Max for 75 Total Reps

Wednesday

06/03/2019

MetCon
EMOM x 12
Odd – Row x 12 Cals
Even – Burpee x 12
Rest x 6 Min
3 Rounds
Kettle Bell Swing x 20 (28/20)
OHS x 15  (45/30)
T2B x 10

Thursday

07/03/2019

Strength
EMOM x 12
Push Press x 1
MetCon
Dead Lift x 60 (45/30)
Power Clean x 45
Front Rack Lunges x 30/30
or
Easy 3km Row

Friday

08/03/2019

AM
19.2
PM
19.3

Saturday

09/03/2019

MetCon
Every 4 Minutes x 4
Run x 400m
Rope Climb x 3 (1st Legless)
Rest x 10 Minutes
In Teams of 3
Max 150m Farmers Carry(BW) in 20 Minutes

Week Beginning 25/02/2019

Monday

25/02/2019

Skill
Alternating EMOM x 10
Rope Climb x 2 (1st Legless)
Handstand Hold x 30s
MetCon
With a 14 minute running clock
AMRAP x 7
Power Snatch x 10 (35/25)
BMU x 3
In Remaining Time
Establish 1RM C&J

Tuesday

26/02/2019

Strength
A1. Hip Thrusts 3 x 12
B1. Box Squats 3 x 6
MetCon
AMRAP x 14
DB PP x 30 (22.5/15)
DU x 60

Wednesday

27/02/2019

MetCon
1 Min on/1 Min off for 75 Total Reps
Cal Row x 6/4
Max Sandbag Devil Press  (16/12)

Thursday

28/02/2019

MetCon
In Teams of 3
AMRAP x 40 Mins
Dead Lift x 60 (100/65)
ABC x 30
Rope Climb x 3

Friday

01/03/2019

AM
19.1
PM
19.2

Saturday

02/03/2019

MetCon
C&J x 30 (52.5/35)
Rest x 3 Min, Then
2 Rounds
Power Clean x 6
BF Burpee x 6
STOH x 6
BF Burpee x 6

Week Beginning 18/02/2019

Monday

18/02/2019
Strength
A1.  BB Row 3 x 6
A2. Straight Arm Push Down x 20
MetCon
AMRAP x 12Min
Push up 10
ABKS x 15 (28/20)
Box Jump x 20 (24/20)

Tuesday

19/02/2019

MetCon
DU x 200
Then
Thruster x 21 (45/30)
Pull up x 21
Thruster x 15 (52/35)
C2B x 15
Thruster x 9 (60/40)
BMU x 9
Then
DU x 200

Wednesday

20/02/2019

Strength
Strict Press x 5/5/5
Push Press x 3/3/3
Split Jerk x 1/1/1
MetCon
In 6 minutes
Rope Climb x 6
AMRAP x 6
ABC x 6
T2B x 6

Thursday

21/02/2019

Strength
Establish 3 Rm Thruster
MetCon
Every 4 Mins x 5
DU x 40
Wall Ball x 20 (9/6)
Burpee x 10
Or 2km Row (NFT)

Friday

22/02/2019

AM
MetCon
2 Rounds
OHWL x 20′ (45/30)
Burpee OB x 15
OHWL x 20′ (45/30)
Dball Clean x 15 (50/30)
PM
19.1

Saturday

23/02/2019
MetCon
Nasty Girls
3 Rounds
Air Squat x 50
Muscle up x 7
HPC x 10 (60/40)