Week Beginning 12/12/2016

img_20161207_192743

Monday 12/12/2016

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

Gymnastics/Connectivity
Plank with Transfer
5 x 4 (2 x 2.5kg)

MetCon
AMRAP x 12 Mins
GTOH x 15 (50/32.5)
Double Unders x 50

Tuesday 13/12/2016

Gymnastics/Connectivity
AMRAP x 8 Mins
20′ Handstand Walk
or
Partner assisted Handstand Walk
or
Round the World

Strength
In 12 Mins work up to a heavy
Power Snatch + Hang Snatch

MetCon
15/12/9/6/3
Burpee OB
Thruster (45/30)

Wednesday 14/12/2016

Gymnastics/Connectivity
Suitcase Carry 3 x 30s E/S

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon
6 Rounds
Push up x 10
DB Snatch x 10 E/S (25/15)
T2B x 10

After Party
DU x 150

Thursday 15/12/2016

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
In Teams of two
100 Med Ball Sit-up Passes (9/6)
Then
2 Rounds
Wall Ball x 60 (9/6)
Pull up x 40
Burpee x 20

Friday 16/12/2016

Gymnastics/Connectivity
8 Mins Frog Stand Progressions

Strength
A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12
B2. Modified Reverse Hypers 3 x 10

MetCon
“Fran”
21/15/9
Thrusters (45/30)
Pull up

Saturday 17/12/2016

MetCon
D12 CrossFit 12 Days of Christmas

1 Dead Lift *
2 Pull up
3 STOH **
4 Box Jumps (24/20)
5 Ring Row
6 KBS (24/16)
7 GTOH **
8 KB/DB Snatch (24/16)
9 Push up
10 Front Squat **
11 T2B
12 Burpees
* 70-80% Dead Lift 1RM
** 70-80% OHP 1RM

Week Beginning 05/12/2016

IMG_20161130_200927-PANO

Monday 05/12/2016

Strength
A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12
B2. Modified Reverse Hypers 3 x 10

Gymnastics
3 Rounds ME Pull up, Rest = 2 Min
or
EMOM x 8
Kipping Pull up Practice

MetCon
10,000/6,500kg For Time

– Front Squat
– Dead Lift
– Push Press

One Bar, switch movements after break

 
Tuesday 06/12/2016

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon
15/12/9/6/3
HSPU
T2B

Wednesday 07/12/2016

Gymnastics/Connectivity
Plank with Transfer
5 x 4 (2 x 2.5kg)

Strength
in 12 Mins work up to a heavy C&J
Then
EMOM x 6
1 C&J @ 80% of above

MetCon
“Cindy”
AMRAP x 20 Mins
Pull up x 5
Push up x 10
Air Squat x 15

Thursday 08/12/2016

Gymnastics/Connectivity
3 Rounds ME T2B, Rest = 2 Min
or
EMOM x 8
T2B Practice

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

MetCon
60s work/15s Transition, 4 Rounds
Wall Ball (9/6)
Burpee
Box Jump (24/20)

After Party
DU x ME

Friday 09/12/2016

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
Power Clean x 50 (45/30)
Then
25/20/15/10
Box Jump (24/20)
Push Press (45/30)

After Party
Bar Hang x ME

Saturday 10/12/2016
christmas-party

Week Beginning 27/11/2016

IMG_20161118_200112

Monday 28/11/2016

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon
AMRAP x 8 Min
KBS x 15 (28/20)
Burpee x 10
C2B x 5

Gymnastics/Connectivity
Crossover Plank 5 x 4 E/D (with 4 x 2.5kg plates)

Tuesday 29/11/2016

Gymnastics/Connectivity
EMOM x 8
MU + 2 Ring Dip
or
MU x 2
or
Banded MU x 2

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

MetCon
“Air Force”
Thruster x 20 (45/30)
Power Clean x 20
Push Jerk x 20
OHS x 20
Front Squat x 20

4 Burpees to be performed at the start of every minute

Wednesday 30/11/2016

Gymnastics/Connectivity
EMOM x 8
HSPU x 2 (Max Deficit)
or
3 x 12 HSPU
or
EMOM x 8
Shoulder Taps x 4
or
EMOM x 8
Plate Walks x 4

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
EMOM x 10-15 for 150 Total Reps
Wall Ball x 10-15 (9/6)

Thursday 01/12/2016

Gymnastics/Connectivity
AMRAP x 8 Mins
20′ Handstand Walk
or
8 Mins
Partner Assisted HS Walk
or
8 Mins
Around the world

Strength
A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12
B2. Modified Reverse Hypers 3 x 10

MetCon
4 Rounds
Mar MU x 3
Box Jump x 13 (9/6)
Double Under x 23

Friday 02/12/2016

Gymnastics/Connectivity
EMOM x 10
Rope Climb x 1

Strength
in 12 Mins work up to a heavy Snatch
Then
EMOM x 6
1 Snatch @ 80% of above

MetCon
21/15/9
Dead Lift (120/80)
KBS (32/24)
Pull up

Saturday 03/12/2016

MetCon
“Holbrooke”

10 Rounds for time
Thruster x 5 (50/35)
Pull up x 10
Sprint x 100m
Rest x 1 Min

Rest x 8 Mins

AMRAP x 8 Mins
Rope Climb x 1
Burpee x 10

Week Beginning 21/11/2016

IMG_20161114_185017

Monday 21/11/2016

Gymnastics/Connectivity
Partner Assisted Handstand Walk

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
In teams of 2 Complete AMRAP in 18 Mins of
Pull up x 1,2,3,4,5…
T2B x 1,2,3,4,5…
Reps can only be performed when partner is at the top of a deadlift (60/40)

After Party
DU x 150

Tuesday 22/11/2016

Gymnastics/Connectivity
EMOM x 8
T2B x 3-8
or 8 Mins T2B Practice

Strength
A1. Strict Press
1-2 x 2 @ 100%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
Wall Ball x 60 (9/6)
Then
25/20/15/10
Box Jump (24/20)
Burpee

After Party
DU x 150

Wednesday 23/11/2016

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5

MetCon
3,6,9,12,15
Hang Power Snatch (50/35)
HSPU

Strength
Front Rack Lunges
3 x 10 Each Leg

After Party
DU x 150

Thursday 24/11/2016

Gymnastics/Connectivity
Handstand Push up Progressions

or

Every 2 Mins x 8

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
EMOM x 15
Power Clean x 2 (AHAP)
DU x 15

After Party
DU x ME

Friday 25/11/2016

Barbell Cycling
15/15/15/15/15 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Gymnastics
Frogstand Progressions

After Party
DU x 150

Saturday 26/11/2016

Gymnastics/Connectivity
1/2 Kneeling Pallof Press 3 x 8 E/S

MetCon
Wall Ball x 65 (9/6)
KBS x 65 (32/24)
Sit up x 65
Thruster x 65 (45/30)
Dead Lift x 65 (45/40)
T2B x 65
Air Squat x 65
Power Clean x 65
DU x 65

After Party
Bar Hang 2 x ME, rest = 2 Min

Week Beginning 14/11/2016

Dapper Dan
Dapper Dan

Monday 14/11/2016

Gymnastics/Connectivity
EMOM x 10
Rope Climb x 1

MetCon
AMRAP x 12
Power Snatch x 5 (45/30)
Burpee x 5
Dead Lift x 3,6,9,12…
or
AMRAP x 12
Power Snatch x 5 (60/40)
Burpee x 5
Muscle up x 3,6,9,12…

Strength
Front Rack Lunges
3 x 10 E/L

After Party
DU x 150

Tuesday 15/11/2016

Gymnastics
EMOM x 8
Bar MU x 2-5

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/15/15/15/12 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
DB Row 2 x 15

Wednesday 16/11/2016

Gymnastics
EMOM x 8
Kipping Pull up x 3-8
or
Kipping Pull up Practice

Strength
In 20 Mins Accumulate a number of reps of
Farmers Carry x 50′ (100% Technical Dead Lift)

MetCon
“Elizabeth”
21/15/9
Clean (60/40)
Ring Dip

After Party
Double KBS 2 x 15

Thursday 17/11/2016

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5

Strength
In 15 Mins, work up to a heavy Power Snatch Double*
*with 2 Second Pause in receiving position

MetCon
Death by MU
or
Death by Burpee Box Jump (24/20)

After Party
Bar Hang. 2 x ME, Rest = 2 min

Friday 18/11/2016

Front Squat
M. 2 x 5 @ 90%, Rest = 3 Min
F. 3 x 3 @ 95%, Rest = 2 Min

Connectivity
Front Rack Holds
Every 2 Mins, 30s Hold x 4

MetCon
6 Rounds
KBS x 21
Push up x 15
Pull up x 9

After Party
Row x 500m

Saturday 19/11/2016

Gymnastics
EMOM x 8
T2B x 3-12

Strength
A1. Strict Press
2 x 3 @ 95%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
AMRAP x 8
Dead Lift x 5 (80% Technical DL)
Double Under x 25

After Party
KB Halo 2 x 10

Week Beginning 07/11/2016

IMG_20161102_200647

Monday 07/11/2016

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/15/15/12/12 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

Connectivity
Suitcase Deadlift
5 x 5

After Party
DB Row 2 x 15

Tuesday 08/11/2016

Strength
SGDL + Hang Snatch High Pull + High Pull
Work up to a Heavy Single of this Complex

MetCon
3 Rounds, New Round Starts Every 9 Mins
DU x 100
KBS x 50 (28/20)
Box Jump x 30

After Party
Bar Hang. 2 x ME, Rest = 2 Min

Wednesday 09/11/2016

Front Squat
M. 3 x 5 @ 88%, Rest = 3 Min
F. 5 x 3 @ 93%, Rest = 2 Min

Connectivity
Front Rack Holds
Every 2 Mins, 30s Hold x 4

Gymnastics
4 x ME Pull up
Rest = 2 Min
or
EMOM x 12
Kipping pull up practice

MetCon
EMOM x 12
Odd: Burpee x 6-10
Even: Wall Ball x 6-10

After Party
DU x 150

Thursday 10/11/2016

Handstand Push up Progressions

or

Every 2 Mins x 10

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
Wall Ball x 60 (9/6)
OH Lunge x 120 (20/15)
Pull up x 60

After Party
Double KB Swing x 50 total reps

Friday 11/11/2016

Strength
A1. Strict Press
4 x 2 @ 95%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
AMRAP x 12 Mins
DU x 25,50,75,100…
Bar MU x 3
T2B x 15

After Party
KB Halo 2 x 10 E/D

Saturday 12/11/2016

Gymnastics
EMOM x 8
T2B x 3-12

MetCon
In Teams of 2 alternating every round.
Cal Row x 20
Wall Ball x 20 (9/6)

Strength
Establish Max TGU

Week Beginning 31/10/2016

this one

Monday 31/10/2016

Bank Holiday

Tuesday 01/11/2016

Strength
Front Squat
M. 3 x 5 @ 86%, Rest = 3 Min
F. 5 x 3 @ 91%, Rest = 2 Min

Gymnastics/Connectivity
Front Rack Holds
Every 2 Mins, 30s Hold x 4

MetCon
Burpee Over Bar x 10
21/15/9
Dead Lift (100/66)
T2B
Burpee Over Bar x 10

After Party
Bar Hang 2 x ME, Rest = 2 Min

Wednesday 02/11/2016

Gymnastics/Connectivity
Suitcase Dead Lift
5 x 5

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
In 12 Mins
Find Max Thruster
Then
AMRAP x 8 Min
Thruster x 3 (75% of above)
Pull up x 3,6,9,12…

After Party
Double KB Dead Lift 2 x 15

Thursday 03/11/2016

Strength
A1. Strict Press
3 x 4 @ 90%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
In Teams of 2 alternating rounds
Complete as Many Rounds as Possible of
T2B x 1
Box Jump x 2 (24/20)
Burpee x 3

Gymnastics/Connectivity
EMOM x 8
1 Legless Rope Climb + 1 Rope Climb

After Party
DB Row 2 x 12

Friday 04/11/2016

Gymnastics/Connectivity
Headstand to Handstand

Barbell Cycling
15/15/12/12/12 Touch and Go Power Cleans

MetCon
Wall Ball x 100
In as Few Sets as possible. Cap 10 Mins

Strength
Front Rack Lunges
3 x 10

After Party
DU x 150

Saturday 05/11/2016

Gymnastics/Connectivity
AMRAP x 8 Min
Handstand Walk x 20′

Strength
A1. Bear Carry x 100′ x 4
A2. Pull up x 3-5 x 4

MetCon
“Hammer”
5 Rounds
Power Clean x 5 (60/40)
Front Squat x 10
Jerk x 5
Pull up x 20
Rest x 90s

After Party
500m Row

Week Beginning 23/10/2016

14681983_672852509540301_8198308932275695641_o (1)

Monday 24/10/2016

Gymnastics
EMOM x 8
T2B x 3-8
Or
40 T2B for time

Strength
A1. Strict Press
4 x 3 @ 90%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon

For Time
3,6,9,12,15,18
Wall Ball (9/6)
Power Clean (70/45)

After Party
DU x 150

Tuesday 25/10/2016

Gymnastics/Connectivity
Pallof Press 3 x 8 E/S with 3s Hold

Strength
A1. Bear Carry x 100′ x 4
A2. Pull up x 3-5 x 4

MetCon
“Freddy’s Revenge”
5 Rounds
STOH x 5 (85/56)
Burpee x 10

After Party
DU x 150

Wednesday 26/10/2016

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5 E/S

MetCon
In 11 Min
6 Rounds
Box Jump x 6 (24/20)
T2B x 12
DU x 18
In Remaining time,
ME Burpee Box Jump

Strength
Front Rack Lunges 3 x 10

After Party
DU x 150

Thursday 27/10/2016

Gymnastics/Connectivity
EMOM x 8
Bar MU x 2-5
or
EMOM x 8
Beat Swing w/ Straight arm push x 3-8
or
EMOM x 8
Hip to Bar x 2-5

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/15/12/12/10 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

Friday 28/10/2016

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
In 12 Mins find Max for
Double Overhand, Technical Dead Lift
Then
AMRAP x 6 Min
OB Burpee x 2,4,6,8…
Dead Lift x 1 (90% of above)

After Party
Plank Rotations
3 x 30s

Saturday 29/10/2016

D12 CrossFit Annual Surf Trip

Or

Aerobic Capacity Work

Week Beginning 17/10/2016

mixed pairs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday 17/10/2016

Gymnastics/Connectivity
EMOM x 8
Head Stand to Handstand x 2-3
or
Head stand Practice

MetCon
Wall Ball x 50 (9/6)
Then
3 Rounds
KBS x 21 (28/20)
Ring Dip x 15
STOH x 9 (70/45)

Strength
Front Rack Lunges
3 x 10 E/S

After Party
DB Row
2 x 6-10

Tuesday 18/10/2016

Gymnastics/Connectivity
Every 2 Mins x 5
T2B x 3
Pull up x 3
C2B x 3
Bar MU x 3
or
EMOM x 10
Banded MU x 3

Strength
EMOM x 10
Power Snatch + Heaving Snatch Balance
Then
EMOM x 6
Sntch Pull x 2 with 3s eccentric on 2nd rep

MetCon
AMRAP x 9 Min
HRPU x 6
Thruster x 2,4,6,8… (45/30)

After Party
Bar Hang 2 x ME, Rest = 2 Min

Wednesday 19/10/2016

Gymnastics/Connectivity
4 x ME Pull up
Rest = 2 Min
or
EMOM x 10
Kipping pull up practice

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/12/12/12/10 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
DU x 150

Thursday 20/10/2016

Strength
A1. Strict Press
3 x 4 @ 85%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
EMOM x 20
Mins 1-5
Power Snatch x 6-10 (60/40)
Mins 6-10
Pull up x 3-6
Burpee x 3-6
Mins 11-15
T2B x 3-6
Front Squat x 3 -6
Mins 16-20
KBS x 6-10 (28/20)
DU x 20-30

After Party
Ring Kip3 x 8

Friday 21/10/2016

Gymnastics/Connectivity
Peg Board Practice

Strength
Front Squat
M. 3 x 5 @ 84%, Rest = 3 Min
F. 5 x 3 @ 89%, Rest = 2 Min

MetCon
5/7/9
Dead Lift (80% 1RM)
Bar MU

After Party
Shoulder taps x 50

Saturday 22/10/2016

Gymnastics/Connectivity
Handstand Push up Progressions

or

Every 2 Mins x 10

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
AMRAP x 8 Min
Snatch x 2,4,6,8…(60/40)
T2B x 10

After Party
Row x 1km

Week Beginning 10/10/2016

Emma & Kellie

Monday 10/10/2016

Strength
In 12 Mins work up to a heavy
Heaving Snatch Balance + OHS
Then
EMOM x 6
Sntch Pull x 2 with 3s eccentric on 2nd rep

Gymnastics/Connectivity
Every 2 Mins x 7
T2B x 3
Pull up x 3
C2B x 3
Bar MU x 3
or
EMOM x 8
Banded MU x 3
Then
EMOM x 6
Beat Swing with Straight Arm Push x 6

MetCon
For Max Weight
Farmers Carry x 50′

After Party
DU x 150

Tuesday 11/10/2016

Gymnastics/Connectivity
4 x ME Pull up, Rest = 2 Min
or
EMOM x 10
Kipping/butterfly x 6

Strength
A1. Strict Press
4 x 5 @ 80%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
AMRAP x 11 Mins
Burpee Box Jump x 3,6,9,12,15…(24/20)
Pull up x 3,6,9,12,15…
DU x 30

After Party
DB Row 2 x 6-10

Wednesday 12/10/2016

Strength
Front Squat
M. 3 x 5 @ 82%, Rest = 3 Min
F. 5 x 3 @ 87%, Rest = 2 Min

Gymnastics/Connectivity
After the last Set of Squats
Front Rack Holds
4 x 30s, Rest = 90s

MetCon
AMRAP x 9 Min
HPC x 3,6,9,12,15…(60/40)
T2B x 3,6,9,12,15…
At the Start of every minute – 3 burpees

After Party
Couch Stretch 2 x 2 Min E/L

Thursday 13/10/2016

Gymnastics/Connectivity
EMOM x 8
T2B x 3-8
Or
40 T2B for time

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
AMRAP x 15 Mins
Row x 100m
DU x 90
KBS x 80 (32/24)
Air Squat x 70
Push up x 60
Pull up x 50
Wall Ball x 40

After Party
Accumulate 30 Shoulder Taps

Friday 14/10/2016

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/12/10/9/8 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
EMOM x 10
Rope Climb x 1 – Aim for 2 Pull Climbs
Or
Legless Rope Climb x 1
Or
Rope Climb Practice

Saturday 15/10/2016

D12 CrossFit Annual Autumn In House Competition