Programming w/c 10 Oct 2016

09 Oct

Level 2: CrossFit

Monday
Today’s EMOM is a row for calories and deadlift pairing. Unweighted vs weighted movements across 14 minutes (conditioning focus).

Tuesday
Tough dumbbell 8 round workout today. Triplet of squats, cleans and sit ups with a cap around 12-15 minutes (conditioning focus).

Wednesday
Gymnastics challenge today within a 20 minute AMRAP. Rope climbs, double-unders and handstand push ups (gymnastics conditioning focus).

Thursday
Heavy day with snatch balance and then snatch, looking to hit both solid technique and heavy weight on both today (weightlifting focus).

Friday
Tabata intervals across three movements today, all light weight but a nice challenge with this higher volume (accessory/conditioning focus).

Saturday
A nice weekend challenge with a tough weighted carry sandwiched around a run (conditioning focus).

Sunday
Partner workout. One partner battles through box jumps, burpees and wall balls whilst the other has a tough static hold to contend with (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Muscle up progressions
Handstand hold practice
Ring plank hold conditioning

Friday
Muscle up progressions
Hanging around the worlds/ab conditioning
Iron Cross plate holds

Powerlifting Club

Tuesday
Bench
Accessory
1RM test

Thursday
Squat
Accessory
Strength WOD

Saturday
Deadlift
Accessory
Quality WOD

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch and Clean & Jerk

Saturday
Clean

X

Pin It on Pinterest

X