Programming w/c 19 December

18 Dec

CrossFit (Level 2)

Monday
Three workouts in continuous succession and with different arrangements of the four movements: deadlift, kettlebell swings, double-unders and burpees. For those that love a gruelling MetCon (conditioning focus).

Tuesday
Plate carries, medicine ball sit ups and medicine ball cleans. Another sweaty longer one to kick off this week (conditioning focus).

Wednesday
Weighted, strict and kipping pull ups. It’s an upper body day to improve your pulling (strength/strength endurance focus).

Thursday
Challenging cardio day. Tough then easy intervals (conditioning focus).

Friday
A day to work on a couple of hard gymnastics skills. Deficit or strict handstand push ups and pistols. The workout itself is a triplet within an eighteen minute AMRAP (gymnastics/conditioning focus).

Saturday
This year’s 12 days of Christmas WOD. Twelve movements organised just as the song is sung. Be ready for a chipper (conditioning focus).

Sunday
Gym closed. But we will publish a workout on the blog that can easily be done at home during the downtime (conditioning focus).

CrossFit Gymnastics

Monday (strength)
“Twelve days of Gymnastic Christmas”

Wednesday (strength)
Muscle up strength
Strict and kipping toes-to-bar EMOM
Finisher including rope hangs, handstand work

Saturday (skills)
No class today

Powerlifting Club

Tuesday
Back Squat
Accessory
SWOD

Thursday
“Linda: 3 bars of death”

Saturday
No class today

Olympic Weightlifting Club

Monday
Snatch and clean & jerk

Wednesday
Clean

Saturday
No class today

 

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