Programming w/c 31 Oct 2016

30 Oct

Level 2: CrossFit

Monday
Kicking off the week with a 12 minute AMRAP of rowing, and then two barbell movements (conditioning focus).

Tuesday
Going heavier with a 3rm sumo deadlift test and a finisher of the same lift coupled with ring push ups (strength/conditioning focus).

Wednesday
This month we return to some of our own benchmarks. The first an EMOM of push press, toes-to-bar and thruster (benchmark/conditioning focus).

Thursday
Gymnastics and bodyweight today. Simple but tough movements across (gymnastics/conditioning focus)

Friday
Second test of the week will be a clean & jerk test, followed by a second (benchmark/weightlifting focus).

Saturday
Today you are looking at around 20 minutes for this 5 rounder of hang power snatches, double-unders and kettlebell swings (conditioning focus).

Sunday
Team workout to finish the weekend with weighted carries for one member of the team and a nasty triplet for the other members to be getting on with during (team/conditioning workout).

Gymnastic Strength for CrossFit

Monday
Toes-to-bar strength
Ring support strength
Inverted burpees

Friday
Hanging strength
Kipping drills
Wall walk and hollow body complex

Powerlifting Club

Tuesday
Bench (deload)
Accessory
1RM/Complex

Thursday
Squat (deload)
Accessory
SWOD

Saturday
Deadlift (deload)
Accessory
QWOD

Olympic Weightlifting Club

Monday
Snatch and clean & jerk

Wednesday
Clean

Saturday
Snatch

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