Programming w/c 17 October 2016

16 Oct

Level 2: CrossFit

Monday
Today’s Monday Every Minute On the Minute (EMOM) is nasty combo of pull ups and overhead squats with task and reps organised into three different mini EMOMs (conditioning focus).

Tuesday
Heavy day, chance to get your back squat on, working across 5s, 3s, 1s and then returning to some 10s to finish things off with some extra volume (strength focus).

Wednesday
Three dumbbell movements including a carry, snatch and row across eight rounds and looking at a duration of 15-20 minutes (conditioning focus).

Thursday
Great little WOD today consisting of four different tasks, to be completed in succession within five minute time caps. Two barbell and two cardio challenges (conditioning focus).

Friday
A two parter. First a bench press test and then a MetCon with bench, air squats and pistols in a chipper format (strength/conditioning focus).

Saturday
Some gymnastics strength today with static hold challenges and mixed up with bar muscle ups and rowing across 20 minutes (conditioning focus).

Sunday
Ground to shoulder movement coupled with some short sprints, increasing rep scheme up to a 16 minute cap (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Muscle up testing week
Handstand work and accessory

Friday
Muscle up testing week
Handstand work and accessory

Powerlifting Club

Tuesday
Squat
Main lift accessory
Quality WOD

Thursday
Deadlift
Main lift accessory
1RM test

Saturday
Bench press
Main lift accessory
Strength WOD

Olympic Weightlifting Club

All Week
Testing

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